Thursday September 1, 2016

Part A:

2 Rounds NOT for Time:

12 Seated Dumbell Press (See Kettlebell Alternating Press as Example)

12 Back Extensions

12 Weighted Step Ups 30/24 (Use a Kettlebell or Plate, and hold it in front of you like you would in a goblet squat)

Part B:

DeadliftOverhand Grip

5-5-3-3-1-1-1-1

**Build to today’s Heavy lift. This will probably not be your max deadlift because overhand is more difficult than the standard over/under grip. These WILL however, definitely help with your grip strength**

Tuesday August 30, 2016

Part A:

Burgener Warm – Up: Burgener Warm Up Example Here
Burgener Skill Transfer Exercises: Burgener Skill Transfer Exercises Video Here

Part B:

Spend 7 Minutes warming up to your working weight

…then…

Every Minute on the Minute for 8 Minutes
2 Hang Power Snatch + 2 Overhead Squats

**The weight should be moderate. Somewhere between 65%-80% of your 1 Rep Max. If you don’t have a 1 Rep Max, think “I could do 5 overhead squats with this” and you should be good.**

Part C:

4 Rounds for Time:
8 V-UPs
12 KB Swings 53/35