Weightlifting

WEIGHTLIFTING PRGRAM: JUNK YARD DOG FIRST. burgener warm up skill transfer exercises. 1. snatch: 3, 2, 1, 1, 1, 1, 1……work up to a heavy single.  use the same warm up protocol you would use in a weightlifting meet. 2. clean and jerk: 2, 2, 1, 1, 1, 1, 1.  work up to a heavy […]

WEIGHTLIFTING PROGRAM: REST DAY!!

WEIGHTLIFTING PROGRAM: BURGENER WARM UP SKILL TRANSFER EXERCISES muscle snatch+snatch high pull+snatch: 1+1+1 x 5 sets.  work up to a med weight. snatch on the minute:  65%x1x5 on the minute. 70%x1x5 on the minute. 75%x1X5 on the minute, (80%x1, 85%x1, 88%x1)3 rounds. REST 10 MINUTES. clean and jerk: 65%x1+1×5 on the minute. 70%x1+1×5 on the minute. […]

WEIGHTLIFTING PROGRAM: BURGENER WARM UP SKILL TRANSFER EXERCISES muscle snatch from floor: 3 sets x 3 reps. KEEP BAR CLOSE WITH STRONG TURNOVER. snatch high pulls x 3 setsx 3 reps. use 40%x3, 45%x3, 50%x3. power snatch+snatch: 1+1 x 5 sets.. take %off best power snatch: 60%, 65%, 70%, 75%, 80%. clean high pull+power clean+clean […]

WEIGHTLIFTING PROGRAM:  burgener warm up skill transfer exercises 2 POS CLEANS+JERK:  1 CLEAN FROM HANG, 1 CLEAN FROM FLOOR+JERK.  X 5 SETS. USE@60%, 65%, 70%, 75%, 80% ALL BASED ON WHAT YOU DID LAST SATURDAY. clean  pulls:  slow to end of first pull then explode: 90%x3, 95%x3, 100%x3x2 front squat: 75%x3, 80%x3, 83%x3, 85%x3x2. good […]