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

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 ;)

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

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.