STRENGTH
Burgener Warm-up: CLEAN
1. Squat
Warm-up:
50 lb Goblet Squat (3 sec hold at bottom) - 10
30" Seated Box Jump - 10
Front Squat - 2 Warm-up Sets
ME Lift:
Front Squat 5-5-3-3-1-1RM
Back Squat @ 75% - 2xFailure (60 sec rest)
2. Press
Warm-up:
65 lb High Hang Muscle Snatch - 10
Push-up - 15
Bench Press - 2 Warm-up Sets
ME Lift:
Bench Press 5-5-3-3-1-1RM
Shoulder Press @ 75% - 2xFailure (60 sec rest)
3. Pull
Warm-up:
Deadlift - 2 Warm-up Sets
ME Lift:
Deadlift 5-5-3-3-1-1RM
Power Clean @ 75% - 2xFailure (60 sec rest)
Front Squat: 225*5,235*5,245*3,255*3,265*1(PR),270*1(PR)
ReplyDeleteBACK SQUAT @75% 240*8*5
BENCH PRESS: 205*5,215*5,225*3,235*3,245*1,255*1(PR)
SHOULDER PRESS @75% 105*9,5
DEADLIFT 275*5,335*3,365*3,390*1,405*1(PR)