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

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Thursday 8.22

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

then....

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

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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.

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.



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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

Tues 8.13

 

Find 3RM Deficit Deadlift 

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10 Rounds w. Partner

3 Deficit Deadlifts @ 85% of 3RM

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


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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 

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

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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

Tues 8.6

The crew during the thruster sprint.

Heavy Thruster Single 

then...

5min - every 30 sec

3 Thrusters @ 70% 

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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.

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Max Skullcrushers @ 45lb

Max Skullcrushers @ 65lb

Max Skullcrushers @ 85lb