Saturday, July 15th, 2017
WEIGHTLIFTING PROGRAM: BURGENER WARM UP. snatch: work up to 60%x1x5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute. 75%x1, 80%x1, 85%x1 ( no misses on any of these reps) rest 15 min clean and jerk: same as snatch. back extensions: 3 x 10 use weight. pause at the top. 100 sit […]
Thursday, July 13th, 2017
WEIGHTLIFTING PROGRAM: BURGENER WARM UP, SKILL TRANSFER EXERCISE. back squat: 60%x3x10 reps. pause 1 sec at bottom. front squat: 60%x3 x 3 reps. pause 1 sec at bottom. military press off rack. 5 x 5. bent over rows with barbell: 3 x 10 reps. 50 toes to bar. box jumps: jump up to a box […]
Wednesday, July 12th, 2017
WEIGHTLIFTING PROGRAM: BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT. 3 pos cleans: high hang, mid thigh, floor. warm up accordingly. 50%X1+1+1, 55%x1+1+1, 60%x1+1+1, 65%x1+1+1 x 3 clean tempo pause pulls; pause 2 sec at each position. 6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top […]