Thursday, December 19, 2013

Dec 17 & 19

The swole pic post bro sesh.

Tues 12.17


Stability Bench 4x8 


Rack Pulls 6x5


+

Bicep/Tricep/Pull Bro Sesh
10 Bicep Curls (each side)
5 Strict Pull Ups
10 Bicep
7 Pull
10 Bicep
10 Pull

then...

10 Tricep Extensions (each side)
5 Strict Pull Ups
10 Tricep
7 Pull
10 Tricep
10 Pull



Thurs 12.19


Chained High Box Squats 10x2


Partner Sled Workout





Thursday, December 12, 2013

Dec 10 & 12

Tues 12.10

Barbell Walkouts - 90%, 100%, 110%, 115%, 120%
**percentage of 1RM back squat

+

Band Resisted Pause Front Squats
3 reps + 10 sec hold @ bottom
2 reps + 10 sec
1 rep + 10 sec


**work up to heavy set & repeat for 3 sets

Thurs 12.12

Romanian Deadlifts 4x8 

Pause Dips 5, 3, 3, 2, 2, 1 


+


3 Sets - Max Reps Weighted Hip Extensions 


Thursday, December 5, 2013

Dec 3 & 5

Tues 12.3

Cambered Back Squats 5x4
Jerk 5x2

+  

2 Sets
Max Reps Shoulder Press w. BB



Thurs 12.5

Bench Press Death Ladder
Teams of 4 
1 Bench Press each
2 Bench Press each
3 ... 4 ... 5 ...

*You are terminated once you cannot complete a set unbroken.



Good Mornings 4x5 




3 Sets Max Band Pull Aparts (Flys)






Friday, November 22, 2013

Nov 19 & 21

Tues 11.19

Snatch Complex AHAP:
1 Snatch (from floor)
1 Hang Snatch (mid thigh)
1 Hang Snatch (high hang)

Then complete 5 sets @ 80% of max weight achieved above.

+  

5 Rounds
10 Push Press (95/65)
10 Burpees

**Aim for sub 5!!!



Thurs 11.21

Sumo Deadlift 15x2
DB Bench 8, 8, 5, 5, 3, 3, 3

+

5 Rounds
10 DB Snatch (75/55)
60 sec Rest

then...

1 Min Max DB Snatches @ 65/45

Rest 1 Min

1 Min Max DB Snatches @ 55/35



Wednesday, November 20, 2013

Nov 12 & 14

Tues 11.12


Close Grip Bench Press - 3x5, 3x3 
Clean Deadlift (3 sec pause @ knee) -  5x1


+


5 Rounds
10 Bench Press (135/95)
250m Row
Rest 90 Seconds



Thurs 11.14

Front Squat 1 RM Testing

 
**Here are the results. First # is pre-squat program, second is from Thursday's testing. All in lbs.

Sayor: 165 -- 265
Steve: 185 -- 285
Ash: 175 -- 245 -- 290 backsquat (with 9 weeks of program)
Tyson: 115 -- 175 (with 10 weeks of program)
Reggie: 270 -- 300 backsquat 

Great job, guys!! We had two 100lb PRs and many others who have broken through plateaus!


+


Partner Barbell & Static Holds

60 Hang Power Cleans
Partner Holds Handstand

40 Shoulder to Overhead
Partner Holds Plank

20 Power Snatches
Partner Holds Hollow Rock

**Each person completes the designated # of repetitions. Partners can only perform reps while their other partner is holding the static position. You may switch back and forth and break up the sets, but you cannot move onto the next couplet until both partners have each finished total # of reps.










Friends help friends tighten weight belts ;)

Friday, November 8, 2013

Burgener Squat Week 12

Strength Club rollin' deep in the cave with some TGUs!

Tues 11.5


Back Squat 10x2 @ 87%


+


5 Rounds
10 Double KB Swing (24/16kg each hand)
50 foot HEAVY Sled
Rest 90 Seconds



Thurs 11.7


Front Squat 3x1 @ 104%
+


KB Complex - AHAP
1 KB Snatch
1 KB OHS
1 TGU

**Deadlift the KB to your hip, then snatch it up overhead. Go right into an OHS on that arm and then TGU down and then bring the KB back up. This is a continuous KB complex. Putting it down would terminate the set. Complete on the other arm. Repeat until you max out.

then...

3 Rounds
1 min - KB Snatch (R)
1 min - KB Push Press (both arms)
1 min - KB Snatch (L)
1 min Rest


Tuesday, November 5, 2013

Burgener Squat Week 11

Tues 10.29


Back Squat 6x1 @ 95%


+


15min - Hang Clean Single

then...

3 Position Oly Work
Clean Pull - from knee
Clean Pull - from floor
Clean Pull - from floor (3 sec pause @ above the knee)



Thurs 10.31


Front Squat 10x3 @ 89% 


+

Core Work
8min AMRAP
Partner A - 10 GHD Sit Ups or V-Ups
Partner B - Holds Plank

**Partner A is timer. Switch and repeat for the 8 minutes. 



Pictures above: Jeni & Sayor hitting their back squats.

Pictures below: Kim front squatting & Tegan deficit sumo deadlifting.







Sunday, October 27, 2013

Burgener Squat Week 10

Tues 10.22


Back Squat 10x3 @ 84% 

+

Sumo Deadlift 3, 3, 3, 2, 2, 1 

then...

7 Rounds
7 SDHP (95/65)
7 KB Swings (32/24kg)



Thurs 10.24

Front Squat 6x2 @ 101% 
Picture from "Linda" last Thursday
+

Pause Bench 4x3
Band Resisted Bench 5x8

+

400m Sled Sprint (in teams of 3)

Thursday, October 17, 2013

Burgener Squat Week 9

Welcome Ash, Kim, and Zach to Strength Club! 

Cool picture of Tuesday's BB complex in action. Nice split, Melinda!

Tues 10.15


Back Squat 10x2 @ 93% 


+


Barbell Complex: AHAP
Hang Muscle Clean
Push Press
Hang Power Clean
Push Jerk
Hang Clean
Split Jerk

**Progress through one rep each in barbell complex UNBROKEN with maximum weight.


Thurs 10.17


Front Squat 10x3 @ 86% 


+


"Linda"
10-9-8-7-6-5-4-3-2-1

Deadlift - 1.5x BW
Bench Press - 1x BW
Clean - 0.75x BW 



Burgener Squat Week 8

Tues 10.8


Back Squat 10x3 @ 81% 


+


2 Clean & Jerks (155/105)
5 Shuttle Runs 

Rest 1 Minute

4 Clean & Jerks
4 Shuttle Runs

Rest 1 Minute

6 Clean & Jerks
3 Shuttle Runs

Rest 1 Minute

8 Clean & Jerks
2 Shuttle Runs

Rest 1 Minute

10 Clean & Jerks
1 Shuttle Run 

Rest 5 Minutes

3min AMRAP 
Clean & Jerks (135/95)

**Goal is to get 30+ reps! Grace!


Thurs 10.10


Front Squat 6x2 @ 98% 


+


Behind the Neck Press - find 3RM

then...

Behind the Neck 4x5 @ 85% of 3RM


+

10x10 Hip Extensions 



Reggie & Sayor w. some intimate trap mobilization ;)  ------->

Friday, October 4, 2013

Burgener Squat Week 7

Tues 10.1


Back Squat 10x2 @ 90% 


+


10 mins - Partner Incline Bench x 5s

10 mins - Partner Trap Bar Deadlifts x 3s


**Find a partner and warm up to a moderate weight for 5s for incline bench and 3s for deadlifts. Once warm, time starts and you and your partner go back and forth for ten minutes, increasing load of the lifts as you progress. Rest increases and weight increases progressively. Rest while partner performs reps.


Thurs 10.3


Front Squat 10x3 @ 83% 


+


5 Weighted Dips (scaled = BW)

8 Bent Over Rows
15 sec L-Sit

10 Rounds (not for time)







Wednesday, October 2, 2013

Burgener Squat Week 6 & Jeni's Birthday Workout!

Tues 9.24


Back Squat 10x3 @ 80% 


+

Jeni's Birthday Workout

9 Push Jerk (155/105)
22 Pull Ups

Rest 81 seconds

9 OHS (155/105)
22 HSPU

Rest 82 seconds

9 Snatches (155/105)
22ft Handstand Walk

Rest 82 seconds

9 Hang Cleans (155/105)
22 Burpees

**These couplets above are intended to be a sprint to a rest. Each barbell movement should be able to be done unbroken (with the exception of quick singles on the snatch).


Thurs 9.26


Front Squat 10x3 @ 95% 

**Theoretically, 92% = 3RM, but this program is assuming you have gotten stronger over the first 5 weeks.


+


5 Barbell Shrugs
Max Deficit Push Ups
20 Hollow Rocks 

6 Rounds (not for time)


Wednesday, September 18, 2013

Burgener Squat Week 5

Tues 9.17 


Back Squat 10x3 @ 87% 


then...


10min EMOM
3-5 Strict C2B Pull Ups
+  5 KB Floor Presses (each hand)
**Performed in the same minute


5min AMRAP
5 Pull Ups (any style)
5-8 Push Ups
**Push up rep # to be accomplished in one set


3min AMRAP
Thrusters (45/33) 


Thurs 9.19 


Front Squat 10x3 @ 92% 

then...

Death by Double KB Swings

**Minute 1, perform 1 double KB swing. Minute 2, perform 2. Minute 3, then 3...
**Rest decreases and work increases
**You are terminated when you cannot perform the designated # of KB swings in the minute

Rest 5 Minutes

10x 50m Sled Sprint


Burgener Squat Week 4

Tues 8.10 


Back Squat 10x3 @ 84% 


then...

Prowler Trios:

400m - 1-2 plates (whole team)
3x75m - 2-3 plates (one person working at a time, each do 3 sets, recover while partners go)
4x10m UPHILL - 3-4 plates (whole team) 


Thurs 8.12 


Front Squat 10x3 @ 89% 

then...

"Jason"
100 Squats
5 Muscle Ups
75 Squats
10 MUs
50 Squats
15 MUs
25 Squats
20 MUs



Friday, August 23, 2013

Burgener Squat Week 1

Tuesday 8.20 


Back Squat 10x3 @ 75% 

then...

6 Rounds
24 Double Unders
12 GHD Sit Ups
6 Power Snatches (135/95)

**P. Sherwood workout

-------------------------------

Thursday 8.22


Sots Press - 3x3, 3x2, 3x1
Snatch Grip Deadlift - 3x2, 3x1 

then....

8min EMOM
10 Muscle Snatch (75/55)
10 Hip Extensions

-------------------------------

Saturday 8.24


Front Squat 10x3 @ 80% 

then...

8 x 8 sec Sled Pulls (running, not walking)

3 x 200m Sprint
3 x 100m Sprint
4 x 50m Sprint










 Tegan and Reggie rockin' the Sots press.

Friday, August 16, 2013

Thurs 8.15

 
 Above: Carlo and Steve floor press. Below: Jeni's weighted pistol and Brian switching sides.

 

5x3 Weighted Pistol

5x3 Floor Press 


**Find maxes on this first, and then taper down.



-------------------------


5 Rounds in Teams of Two:

Partner 1 - Car Push 100m

Partner 2 - 15 KB SDHP, 10 KB Swings, 5 KB Push Press 


**In teams of 2, all of the Partner 1s push car while Partner 2s perform KB complex
**When car returns with Partner 1s, switch, and Partner 2s all push car while 1s do KB complex
**Rotate so each partner gets in 5 full rounds

Wednesday, August 14, 2013

Tues 8.13


 

Find 3RM Deficit Deadlift 



-----------------


10 Rounds w. Partner

3 Deficit Deadlifts @ 85% of 3RM


*Back and forth with partner, rest as he/she works and vice versa


-----------------

10 Rounds

250m Row 

10 Shoulder to Overhead 


*Weight should be difficult but achievable to do all 10 reps unbroken. 

Thurs 8.8

 

 

Heaving Snatch Balance Single 


--------------

Snatch Pulls -
3 @ 80% of 1RM Snatch
2 @ 85%
2x2 @ 90%2x1 @ 95%2x1 @ 100%2x1 @ 105%


--------------

 

10 Snatches @ 50% of 1RM

10-15 Pull Ups

Rest 1 minute  

10 Snatches @ 60%

10-15 Pull Ups  

Rest 1 minute  

10 Snatches @ 70%

10-15 Pull Ups  

Rest 1 minute

10 Snatches @ 80%

10-15 Pull Ups

**Snatch weight based off of full snatch, not power
**Pick pull up reps so you can finish in one set


Wednesday, August 7, 2013

Tues 8.6

The crew during the thruster sprint.

Heavy Thruster Single 


then...

5min - every 30 sec

3 Thrusters @ 70% 



-----------------

5 Rounds

10 KB Deadlifts (32kg/24kg)

10 Push Ups


Rest 90 seconds


5 Rounds

10 DB Squat Cleans (55/35)

10 Box Jumps (30"/24")


Rest 90 seconds 


50 Rounds 

10 DB Push Press (55/35)

10 Burpees


**Workout completed in partners - alternate rounds
**Workout from Crossfit Santa Cruz

Thurs 8.1


10 Rounds for Load

2 Front Squats

5-8 Incline Bench


**Squat weight should be roughly 90% of 1RM throughout sets.
**Increase bench weight progressively with sets, decrease reps.

---------------------

Max Skullcrushers @ 45lb

Max Skullcrushers @ 65lb

Max Skullcrushers @ 85lb






Wednesday, July 31, 2013

Tues 7.30

 

Barbell Complex AHAP

1 Power Clean

1 Hang Power Clean

1 Hang Clean 


--------------------

2 mins - Max Reps

1 Hang Power Clean

1 Hang Clean

(135/95)


**Goal is to not drop the bar!!


--------------------

2 Rounds:

Teams of 2 in 4 Stations

1 - Log Carry 200m

2 - Tire Flips

3 - Liners

4 - Atlas Stone to Shoulder

 

**Station 1 is the log carry and they are the timer for the other stations.
**Two people take the log 200m (sharing the distance each 100m) while everyone else is in stations back in the parking lot.
**Stations 2-4 accumulate as many repetitions as they can in each exercise while station 1 is running the log - one person working at a time.
**Each team continues counting their cumulative repetitions over the 3 stations over 2 rounds.