BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.
- 2 pos snatch: mid thigh, floor. warm up accordingly. 65%x1+1, 70%x1+1, 75%x1+1, 80%X1+1X3 sets
- snatch tempo pulls; take 10 sec to go up and another 10 sec to come down. 6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position. that is 1 rep and 1 set. perform 3sets.
- snatch push press+ohs: 1+3 reps x 4 sets increase weight each set.
- kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. (love this exercise!!)
- back extension: take 2 kb of equal weight or db’s. one in each hand. now do a back extension + row at the same time for 10 reps + on the 10th rep hold at the top in a static hold parallel to the ground and do 10 reps of only row + letting the db or kb just hang at arms length and do 10 reps of back ext. + drop 1 kb or db and do 10 back ext. + drop the kb and do 10 back extensions. 50 reps. time under tension. butt kicker!!
- sit ups x 50 reps.