170511 Rest Day

 

 

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170510 Back Squat Bench Press Clean Deadlift

 

Burgener Strength Program Day 1

Back Squat: 10 @ 135 lbs / 10 @ 155 lbs / 10 @ 165 lbs
Bench Press: 10 @ 135 lbs / 10 @ 155 lbs / 10 @ 155 lbs
Clean Deadlifts: 10 @ 185 lbs / 10 @ 185 lbs

 

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170509 KB Snatch Goblet Squat Plank

 

SWOD:
EMOM for 10 mins
3 Snatch Grip Deadlift + 1 Snatch
increase weight each round

WOD:
21 – 15 – 9
Left Arm KB Snatch
Right Arm KB Snatch
Goblet Squat

then

Max Plank

// WOD: 7:58 Plank: 1:09

 

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170508 Rest Day

 

 

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170507 Wall Ball Box Jump Ball Slam Push Press

 

Fight Gone Bad
3 Rounds – 1 min per station
Wall Ball 20#
Box Jumps 21″
Ball Slams 20#
Push Press 75#
Single Unders
Rest

 

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170506 SDHP G2O Push Up

 

WOD:
6-9-12-9-6 reps NOT for time of:
Sumo Deadlift High Pull 75#
Ground to Overhead 75#
Elevated Push Ups (feet on 21″ Box)

SWOD: (circa Aug 13, 2007)
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

 

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170505 Burpees Push Up Sit Up Squat Plank

 

20 min AMRAP
10 Burpees
20 Push Ups
30 Sit Ups
40 Squats
50 sec Plank
// 4 Rounds + 5 Reps

 

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170504 Rest Day

 

 

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170503 Clean and Jerk Thruster

 

Warm Up:
2 Rounds of:
40 Single Under
10 Push Up
10 Sit Up
10 OHS w PVC
10 Step Ups

then

Burgener Warm Up x 2

WOD A (solo)
EMOM for 10 mins
1 Power Snatch + 3 OHS
// 45, 55, 55, 65, 65, 75, 75, 85, 85, 95(F)

Rest 3 mins

EMOM for 10 mins
5 Burpee
5 Ball Slam
// average 31 secs per round

Fully recover

WOD B (with a training partner)

FOR MAX TOTAL REPS:
4 Min AMRAP
6 Clean and Jerks
3 Thrusters

Rest 4 Min

4 Min AMRAP
6 Clean and Jerks
3 Thrusters

RX Men: 95#
RX Women: 65#

// 54 Reps + 59 Reps = 113 Total

Fully recover

EMOM for 10 mins
5 Burpee
5 Ball Slam
// average 21 secs per round

 

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170502 Run Step Up Burpee

 

3 rounds for time
400m run
20 box jumps (or step ups)
15 burpees
// 15:01

 

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