6/30/12 - SATURDAY

STRENGTH & SNATCHES

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatches - 2x10
Muscle-up - 10

STRENGTH WORK:

1. Deadlift - 5(75%), 3(85%), 1+(95%)

2. Bench Press - 5(75%), 3(85%), 1+(95%)

MET-CON:

Tabata Snatch
95 lb Power Snatch
Note: 8 rounds of 20 seconds work and 10 seconds rest.

ASSISTANCE WORK:

Superset Complex - 3 Rounds

70 lb Weighted Pull-up - Max Rep
185 lb JM Press - Max Rep
Close Grip Pull-up - Max Rep
Skull Crusher Push-up - Max Rep

6/28/12 - THURSDAY

CLEANS and ENDURANCE

WARM-UP:

Burgener Warm-up: CLEAN
Assisted Pistols - 20

CLEAN WORK:
135 lb Squat Clean - 2x10
Clean Pull @ 110% - 2x3

Squat Clean - 5(75%), 3(85%), 1+(95%)

MET-CON:

Complete For Time
HSPU - 10
Toes 2 Bar - 20
20 lb Wall Ball - 30
Barbell Burpee - 40
20 lb Wall Ball - 30
Toes 2 Bar - 20
HSPU - 10

ASSISTANCE:

Core Complex
RH/LH Side Planks - 1 min each
L-Sit - For Max Time
Ab Wheel - 40

AT-HOME WOD:

Complete For Time
HSPU - 10
Sit-up - 20
Air Squat - 30
Burpee - 40
Air Squat - 30
Sit-up - 20
HSPU - 10

6/27/12 - WEDNESDAY

SNATCHES

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10
Assisted Pistols - 20

SNATCH WORK:

Snatch Balance - 1RM

Squat Snatch - 5(75%), 3(85%), 1+(95%)

MET-CON:

Buy-In: 45 lb Plate OH Carry - 100 meter

5 Round AMRAP

Push-up
Pull-up
Rest 1 min
Buy-Out: 45 lb Plate OH Carry - 100 meter

ASSISTANCE:

Core Complex

Toes 2 Bar - Max Rep
Sit-ups - Max Rep
Ab Plank - Max Time

OTHER SKILL WORK:
Pull-up
OH Squat
DU

6/25/12 - MONDAY

STRENGTH DAY

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10
Muscle-up - 10

STRENGTH WORK:

1. Back Squat - 5(75%), 3(85%), 1+(95%)

2. Shoulder Press - 5(75%), 3(85%), 1+(95%)

MET-CON:

10 min AMRAP

135 lb Push Press - 5
135 lb Front Squat - 10
Ring Dip - 15

ASSISTANCE:

Superset Complex - 2 Rounds
Close Grip Bench Press
Bent Over Row
Weighted Ring Dip
Inverted Row

6/21/12 - THURSDAY

STRENGTH DAY

WARM-UP:

36" Box Jumps - 2x10
MU - 10

STRENGTH WORK:

1. Deadlift - 3(70%), 3(80%), 3+(90%)

2. Bench Press - 3(70%), 3(80%), 3+(90%)

MET-CON:

16-12-8

Pull-up
95 lb Push Press
135 lb Back Squat

ASSISTANCE:

2 Rounds - AMRAP
30 lb Weighted Chest to Bar Pull-up
185 lb JM Press
Double Rope Pull-up
40 lb Shoulder Press

At-Home WOD:

7 min AMRAP

Pull-up - 6
Burpee - 10

6/20/12 - WEDNESDAY

SNATCHES

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 10x2
Assisted Pistols - 20

SNATCH WORK:

Snatch Pull @ 120% - 2x3
Squat Snatch - 3(70%), 3(80%), 3(90%)

MET-CON:

4 Rounds for Time

Sprint 200 meter
95 lb SDHP - 20
DU - 50

ASSISTANCE:

Core Complex

Toes 2 Bar - 1 min AMRAP
165 lb Good Mornings - 15
Ab Plank - Max Time

At-Home WOD:

4 Rounds for Time

Sprint 200 meters
Burpee - 15
DU - 50

6/18/12 - MONDAY

STRENGTH & CLEANS

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10
Muscle-up - 10

STRENGTH:

1. Back Squat - 3,(70%), 3(80%), 3+(90%)

Note: Use 1RM + 10 lbs for base weight

2. Shoulder Press - 3,(70%), 3(80%), 3+(90%)

Note: Use 1RM + 5 lbs for base weight

MET-CON:

EMOTM for 10 min

205 lb Power Clean - 3
Push-up - 10

ASSISTANCE:

Superset Complex - 2 Rounds

195 lb Close Grip Bench Press - Max Rep
155 lb Bent Over Row - Max Rep
50 lb Weighted Ring Dip - Max Rep
Inverted Row - Max Rep

AT-HOME WOD:

5 Rounds for Time
Pull-up - 5
Standing Broad Jumps - 10
Push-up - 15
Note: I am adding the "At-Home WOD" just in case you are not able to make it to the gym and need a quick workout to do at home with minimal equipment.

6/16/12 - SATURDAY

STRENGTH & ENDURANCE

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10
Muscle-up - 10

STRENGTH:

1. Deadlift - 5(65%), 5(75%), 5+(85%)
Note: Use your 1RM + 10 lbs for your base 

2. Bench Press - 5(65%), 5(75%), 5+(85%)
Note: Use your 1RM + 5 lbs for your base

MET-CON:

4 Rounds for Time

Muscle-up - 3
Burpee - 15
95 lb Push Press - 15
95 lb SDHP - 15
40 lb DB Clean & Jerk - 15
Rest 1 min

ASSISTANCE:

1 min AMRAP Each:
50 lb Weighted Pull-up
165 lb JM Press
Close Grip Pull-up
Tri Push-up
Note: 1 min rest between exercises

6/14/12 - THURSDAY

CLEANS 

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10
Assisted Pistols - 20

CLEAN WORK:

Push Jerk - 1RM
Squat Clean - 5(65%), 5(75%), 5+(85%)
Note: Use 1RM weight + 10 lbs when calculating weights

MET-CON:

For Time
95 lb Front Squat - 20
HSPU - 8
50 lb KB Swing - 20
HSPU - 8
20 lb Wall Ball - 20
HSPU - 8
Toes 2 Bar - 20
HSPU - 8
135 lb Back Squat - 20
HSPU - 8

ASSISTANCE:

Side Ab Planks - 1 min each
L-Sit - 2xFailure
Ab Wheel - 30

6/13/12 - WEDNESDAY

SNATCHES

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10
Assisted Pistols - 20

SNATCH WORK:

Snatch Pull @ 110% 1RM - 2x3
Snatch Balance - 1RM
Squat Snatch - 5(65%), 5(75%), 5(85%)

MET-CON:

21-15-9

95 lb Power Snatch
Pull-up
Buy-Out: DU - 100

ASSISTANCE:

Core Complex - 1 Round

Toes 2 Bar - Max Rep
Sit-up - Max Rep
Ab Plank - Max Time

6/11/12 - MONDAY

STRENGTH AND CLEANS

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10

STRENGTH:

1. Back Squat - 5(65%), 5(75%), 5(85%)
Note: Add 10 lbs to your 1RM base from previous cycle

2. Shoulder Press - 5(65%), 5(75%), 5(85%)
Note: Add 5 lbs to your 1RM base from previous cycle

MET-CON:

EMOTM - 10 min Cap

205 lb Power Cleans - 3

ASSISTANCE:

Push Complex - 2 Rounds
195 lb Close Grip Bench Press - Max Rep
40 lb DB Shoulder Press - Max Rep
50 lb Weighted Ring Dip - Max Rep
40 lb DB Push Press - Max Rep

6/9/12 - SATURDAY

FGB ALTERNATE


WARM-UP:
Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10

SKILL WORK:
Muscle-up - 10
Assisted Pistols (alternating) - 20

MET-CON:
3 Rounds
Burpee
75 lb SDHP
24" Box Jump
75 lb Thruster
Chest 2 Bar Pull-up
1 min Rest

Note: With a continuous running clock, do a 1 minute AMRAP for each movement. Timer does not pause between movements - move immediately to the next movement for best score possible. Rest for 1 minute after each round. Each reap counts as 1 point. Your score for the workout will be your total points/reps.

ASSISTANCE:
Superset #1 - 3 Rounds
95 lb Skull Crusher - Max Rep
Close Grip Pull-up - Max Rep

Superset #2 - 3 Rounds
50 lb Weighted Ring Dips - Max Rep
50 lb Weighted Pull-up - Max Rep

6/7/12 - THURSDAY

AMRAP BURSTS

WARM-UP:

Burgener Warm-up: CLEANS
135 lb Squat Clean - 2x10

MET-CON:

2 min AMRAP

Burpees

Rest 2 min

2 min AMRAP

95 lb Hang Power Cleans

Rest 2 min

2 min AMRAP

95 lb Front Squats

Rest 2 min

2 min AMRAP

95 lb Push Press

Rest 2 min

2 min AMRAP

Sit-up

6/6/12 - WEDNESDAY

SNATCHES & AMRAP

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10

MET-CON:

20 min AMRAP

Pull-up - 5
95 lb Power Snatch - 10
20 lb Wall Ball - 15

ASSISTANCE:

Superset - 2 Rounds

1 Leg Squat - Alternate - 20
Toes 2 Bar - Max Rep

Ab Plank 2xFailure

6/4/12 - MONDAY

DELOAD - CLEANS

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10

SKILL WORK:

Muscle-up - 10

MET-CON:

Ladder AMRAP
50 lb KB Swing
95 lb OH Squat
Note: Do one rep of each on min 1, two reps of each on min 2, etc. Go as long as you can while completing all reps within 1 minute.

ASSISTANCE:

Superset - 3 Rounds
Skull Crusher Push-ups - Max Rep
Double Rope Pull-ups - Max Rep

6/2/12 - SATURDAY

STRENGTH and SPEED

WARM-UP:
Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10

STENGTH & SPEED WORK:
1. Deadlift - 5(75%), 3(85%), 1+(95%)

2. Bench Press - 5(75%), 3(85%), 1+(95%)

3. EMOTM - 10 min Cap
135 lb Power Snatch - 3
Pull-up - 5

4. 5 Rounds Max Reps
40 lb DB Clean & Jerk - 1 min
Rest - 1 min

ASSISTANCE:
Pull-Push Supersets - 2 Rounds Each
1. 50 lb Weighted Ring Pull-up - Max Rep
Push-up - Max Rep

2. HSPU - Max Rep
165 lb Bent Over Row - Max Rep