Tuesday 7-31-2012

Front Squat:

60% of max x 3reps 

@ 245#

70% of max x 3reps 

@ 285#

75% of max x 3reps x 7sets 

@ 305#

Back Squat:

70% of max x 3reps

@ 315#

75% of max x 3reps x 3sets 

@ 335#

Good Mornings:

5reps x 3sets

@ 155#

After Party:

30 Strict Muscle-Ups for time

= 12:41

Monday 7-30-2012

Snatch practice: 3 position snatch (high hang, mid thigh, and floor)
@ 65%

= 195#

Halting Snatch Deadlift Pulls: 3reps x 2 sets @ 75%

= 225#

Snatch Deadlift: 3reps x 2sets @ 85%

= 275#

Snatch Push Press: 5reps x 5sets

= 205# x 5sets

Abs x 100reps

Chin ups x 25reps

Saturday 7-28-2012

Heavy Snatch:

= 275#

Heavy Clean & Jerk:

= 335#

Friday 7-27-2012

Rest Day

Thursday 7-26-2012

WOD #1

Clean Pulls:

-Deadlift to above the knees and hold x 2reps

-Deadlift to above the knees and aggressively jump x 1rep

-Complete 5sets @ 100% of max clean

= 365#

Clean & Jerk practice:

-Work up to 60% of your max C&J

-Complete 6sets

-Rest as much as needed between sets

= 225#

Weighted Box Jumps:

-Complete 25reps

-Pick your weight and height of box

= 35# Vest @ 40"

WOD #2

"Wyatt"

5 Rounds for time:

800m Run

20 Toes-2-Bar

10 Burpees

= 25:55

Extreme Endurance

Mike's Gym

Wednesday 7-25-2012

Back Squat (High Bar):

2reps x 5sets @ 90% of max high bar back squat

= 405#

Front Squat:

3reps x 4sets @ 80% of max front squat

= 335#

GHD Sit-Ups x 100reps

Dead Hang Pull-Ups x 50reps

Straight Bar Dips x 50reps

Try it!

Extreme Endurance

Mike's Gym

Tuesday 7-24-2012

Snatch Technique:

45-50% of Max x 2reps x 7sets

Snatch Pulls:

-Deadlift bar to above the knee x 2reps

-Deadlift bar to above the knee and then explode (no snatch) x 1rep
x 4sets

-80-85% of your best snatch

Good Mornings:

5reps x 3sets @ 135#

Weighted Sit-Ups x 50reps @ 70# DB

Weighted Pull-Ups x 50reps @ 35# DB

Monday 7-23-2012

The Burgener Program Begins!!!

Front squat:

work up to 90% x 2 x 5sets.
@ 365#

Back squat:

work up to 80% x 3 x 4 sets.
@ 410#

Push Press:

5reps, 3reps, 1rep, 3reps, 5reps
(185#, 205#, 235#, 205#, 185#)

Weighted Sit-Ups x 100reps (w/ 70# DB)

Then...

6 HSPU's on the minute, every minute for 10mins.
(3 Strict + 3 Kipping)

Sunday 7-8-2012

WOD #1:

5 Rounds for time:

10 Power Cleans (155#)

15 Pull-Ups

20 KB Thrusters (two 16kg KB's)

= 14:38

Friday 7-6-2012

Rest Day

Thursday 7-5-2012

WOD #1 (9:30am):

20 Cals. on Airodyne

20 Front Squat w/ two 53# KB's

20 Cals. on Airodyne

20 Push Press w/ two 53# KB's

20 Cals. on Airodyne

20 Thrusters w/ two 53# KB's

20 Cals. on Airodyne

20 Push Press w/ two 53# KB's

20 Cals. on Airodyne

20 Front Squat w/ two 53# KB's

= 16:20

Immediately following the WOD, you have 8mins. to establish a 1RM Front Squat

= 365# (No Belt, Knee Wraps, or Oly Shoes)

WOD #2 (3:30pm):

20min. AMRAP:

Increasing Ladder of:

2 DBall Ground to Shoulder (100#)

1 Muscle Up

4 DBall Ground to Shoulder (100#)

2 Muscle Up

6 DBall Ground to Shoulder (100#)

3 Muscle Up

(Get as far as you can in 20mins.)

= Got 10reps into the round of 20 DBalls and 10 Muscle Ups

Wednesday 7-4-2012

Happy Independence Day!!

WOD #1:

1000m Run
10 Wall Walks
100 Pull-Ups
(entire wod w/ 30# vest)

=13:45

WOD #2:

Every minute, on the minute, for 20min.
On odd minutes, complete 6 Overhead Pistols (15# bar) (alternate legs)
On even minutes, complete 1 Cargo Net climb (18')

Tweet @amalleolo and @spec1414 to determine if your WOD was HAM. And don't forget to hash tag #H.A.M.

Tuesday 7-3-2012

WOD #1:

12min. AMRAP:

3 Parallette HSPU

6 DB Squat Cleans (75#)

9 AB Mat Sit-Ups (100# DB)

= 6rounds + 4reps

WOD #2:

Every minute, on the minute for 20mins.

On odd minutes perform 4 muscle ups

On even minutes perform 30yrd sled push (3, 45# plates)

After Party:

25 Strict Underhand Pull-ups
25 Strict Overhand Pull-ups
(All with a 30# vest)

Extreme Endurance

Sunday 7-1-2012

Strength/WOD #1:

Clean & Jerk

Heavy Single

= 345# New PR

PR Clean & Jerk @ 345#

Extreme Endurance