Monthly Archives: October 2016

5 min
200 meter jog
5 air squat + 1 inch worm + 5 squat jumps
jump remainder of time

Burgenger Warm Up:
Light Load - Snatch - Hook Grip
1. Down & Finish
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands [2", 4", 6"] 5. Snatch Drop
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Snatch SKILL Transfer:
1. Snatch Grip Push Press
2. Overhead Squat
3. Heaving Snatch Balance
a. jumping stance w/dip
4. Snatch Balance
a. jumping stance - no dip - landing stance
5. Snatch Balance
a. jumping stance - dip - landing stance

1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

5RFT
5 snatch
5 oh squat
[95/65, 85/55, 75/45, 65/35]

coach choice

group red line
dynamic and static stretches
partner junkyard dog

2 athlete Partner Chipper:

60 cal row/bike
50 pull ups
40 kb swing 53/35. 44/26, 35/18
30 burpee box jump 24/20, 20/12
20 hspu
10 wall walk
20 hspu
30 burpee box jump
40 kb swing
50 pull up
60 cal bike/row

400m run or row
red line

coach led progression
PVC then barbell then add 2 weight to 1 rep max

21-15-9
Clean & S2OH - 135/95, 115/75, 95/65, 75/45
T2B rx or K2C sc

tabata 20/10
hollow hold

buy-in 200 meter jog
3 rds
5 air squat
1 inch worm
1 jump squat
buy-out 200 meter run - negative spilt

3 warm up sets to establish approx 75%
5sets x 3each

3 rds
21 cal row
15 box jump 30/24, 24/20, 20/12
9 front squat 135/95, 115/75, 95/65, 75/45

200 abs - any style