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  1. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 2 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    - burgener warm up
    - skill transfer exercises
    - high hang clean+ front squat +push -
    press: 1+3+2 x 5 sets.
    - clean tempo pause pulls: 3 sets x 2 sec pause at each position. come back down and pause 2 sec at each position. going up and down is the complete exercise for 1 rep. do 3 sets.
    - front squat: 3, 3, 3, 3, 3
    - good mornings light: to a 45 degree angle…3 reps x 5 sets.
    - sit ups with weight behind head…..50 reps.

  2. Tiny mikeburgener CrossfitWeightlifting
    New Cycle TODAY - Workout
    Equipment: Barbell
    Workout:

    NEW CYCLE BEGINS TODAY. THIS WEEK I AM NOT PUTTING ANY %% ON THE WEIGHTS. USE YOUR BODY TO TELL YOU WHAT YOU SHOULD LIFT!! ANY QUESTIONS: MIKEBURGENER@MAC.COM OR TEXT ME AT: 760-5351835

    - high hang snatch+snatch balance no dip+ohs: 1+1+3 x 5 sets. the high hang is straight up and down. no power snatch!!
    - snatch tempo pulls: 3 sets x 2 reps….10 sec up, 10 sec down. hit all 6 positions.
    - sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.
    - back extensions: parallel to ground. use weight and pause 2 sec at the top. 2 sets x 5 reps
    - box jumps x 15 at 21″+ height.
    - sit ups x 50.
    fyi:

    The six positions are:
    1-1″ off floor
    2-1″ below knee
    3-1″ above knee
    4-mid thigh. Aka hang
    5-the scoop. I call this the down position.
    6-can be 3 different names….a. High hang if I am standing only. B. FINISH if I am exploding to a finish position from number 5. C. Can actually be a snatch from 5 position or a clean from 5. Depending on what we are working on.
    We can also do tempo pause pulls where we would pause for a 1-2 second count at each position.
    When doing both style of pulls (tempo no pause and tempo with pause) you go up hitting all positions and come down to Floor hitting all positions.

  3. Tiny mikeburgener CrossfitWeightlifting
    23 Apr 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    - burgener warm up
    - skill transfer exercises
    - box jumps x 25 total as high as possible.
    - tempo snatches….10 seconds….hit all positions on final and 6th position snatch. no pausing at each position. perform singles….x 4 sets.
    - tempo cleans+jerk …..10 seconds clean….hit all positions….on final and 6th position…clean. stand up then jerk the weight. perform singles …..x 4 sets.
    - front squats: 3, 2, 1, 1, 1, 1, 1.

  4. Tiny mikeburgener CrossfitWeightlifting
    21 Apr 2017 - Workout
    Workout:

    REST DAY!!

  5. Tiny mikeburgener CrossfitWeightlifting
    21 Apr 2017 - Workout
    Equipment: Barbell
    Workout:

    - perform the burgener warm up with a pvc pipe.
    - perform skill transfer exercises with a pvc pipe.
    - db snatch x r arm +ohs+sotts press+turkish get up…..then left arm…repeat the cycle for 3 reps x 3 sets.
    - box jumps x 5 reps as high as you can.
    - Clean and jerk x 20% x1+1 x 2 sets. - clean and jerk x 30%x1+1×2 sets. -
    - clean and jerk x 35% x 1+1 x 3 sets
    - v-up sit ups x 40 reps.
    - back extensions x 50 reps.

  6. Tiny mikeburgener CrossfitWeightlifting
    DAY 3 WEEK 6 OF THIS STRENGTH CYCLE. - Workout
    Equipment: Barbell
    Workout:

    - INCLINE BENCH: SET OF 10 @ 70%, SET OF 8 @ 75%, SET OF 6 @ 80%, SET @ 4 AT 85%, SET OF 3 @ 88%, SET OF 2 @91%
    - BARBELL BENT OVER ROW: (SUPER SET WITH INCLINE BENCH) EACH SET OF 5 REPS. THAT WOULD BE 4 SETS OF 5 REPS
    - front squat: set of 10 @70%, set of 8@75%, set of 6@80% ,set of 4@85%, set of 3 @ 88%, set of 2 @91%
    - TEMPO snatch grip deadlifts: 5 x 2….. 75%, 80%, 85%, 88%, 91% (take off best snatch)….TAKE 10 SEC TO GET UP AND 10 SEC TO GET DOWN. (VERY TOUGH EXERCISE)
    - barbell curls: 3 x 10…add weight each set.
    - 50 sit ups using weight behind head.

  7. Tiny mikeburgener CrossfitWeightlifting
    18 Apr 2017 - Workout
    Equipment: Barbell
    Workout:

    - perform the burgener warm up with a pvc pipe.
    - perform skill transfer exercises with a pvc pipe.
    - box jumps x 5 reps as high as you can.
    - snatch x 20% x1+snatch balance no dip. snatch x 30%x1+snatch balance no dip. snatch x 35% x 1+ snatch balance no dip x 3 sets
    - v-up sit ups x 40 reps.
    - back extensions x 50 reps.

  8. Tiny mikeburgener CrossfitWeightlifting
    WEEK 6 AND FINAL WEEK OF THIS STRENGTH CYCLE - Workout
    Length: 75 minutes
    Workout:

    WEEK 6 AND FINAL WEEK OF THIS STRENGTH CYCLE!! IF YOU WANT TO CONTACT ME WITH QUESTIONS…DO SO. MIKEBURGENER@MAC.COM I KNOW I WRITE THIS STUFF 1 WEEK AT A TIME AND RARELY GO BACK TO SEE YOUR QUESTIONS. DO NOT BE AFRAID TO ASK. ALL MOVEMENTS ARE STRICT. ALL MOVEMENTS ARE BASED ON YOUR 1 RM. IF YOU DO NOT HAVE A 1RM, THEN DO PERCEIVED EXERTION. 8 IS APP. 80% ETC. THE SNATCH AND CLEAN DEADLIFT ARE BASED ON YOUR 1 RM OF SNATCH AND CLEAN. HOPE THIS HELPS.
    - back squat: set of 10@70%, set of 8@75%, set of 6@80%, set of 4@85%, set of 3@88%, set of 2@91%
    - bench press:set of 10@70%, set of 8@75%, set of 6@80%, set of 4@85% set of 3 at 88%, set of 2 at 91%
    - clean tempo deadlifts: 3sets×2reps at 70%, 75%, 80%, 85%, 90% take 10 sec to get up and 10 sec to get down. hitting all the positions. 1″ from floor, 1″below knee, 1″above knee, mid thigh, scoop (down position), stand. now back down
    - strict pull ups x 50 reps total.
    - sit ups using weight behind head x 100 total

    Post fred
  9. Tiny mikeburgener CrossfitWeightlifting
    15 Apr 2017 - Workout
    Length: 45 minutes
    Equipment: Barbell
    Workout:

    - power clean+strict military press+push press: 1+5+5 x 3 sets. you select the weight.

    - snatch tempo pause(2 sec) pulls at 5 positions+snatch for the 6th position: take bar 1″from floor and pause, take bar to 1″below the knee and pause, take bar 1″above knee and pause, take bar to hang position (mid thigh) pause, take bar to scoop aka, down position or dbl knee bend position….here the shoulders are either over the bar or behind the bar….NOT IN FRONT OF THE BAR…..the 6th position is a full snatch!!! this is one rep!! return the weight to the floor and repeat!! perform 3 reps x 5 sets!! this weight should be manageable not too heavy!! you select the weight.

    - in the hole back squats: take the bar from the lowest bottom position of the back squat. perform 3 sets x 4 reps….on the 4th rep take 10 seconds to get the bar back down!

    - front squat+jerk: 3 front squat+1 jerk x 3 sets. select the weight based on feel.

    - good mornings: 3 x 6 reps.
    -sit ups with weight behind head: 50 total reps.

  10. Tiny mikeburgener CrossfitWeightlifting
    14 Apr 2017 - Workout
    Workout:

    REST DAY!!

  11. Tiny mikeburgener CrossfitWeightlifting
    13 Apr 2017 - Workout
    Workout:

    ACTIVE REST DAY!!! EASY DAY!!! NO WEIGHTLIFTING OR CROSSFIT.

  12. Tiny mikeburgener CrossfitWeightlifting
    DAY 3 WEEK 5 OF THIS STRENGTH CYCLE - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    INCLINE BENCH: SET OF 10 AT 70%, SET OF 8 AT 75%, SET OF 6 AT 80%, SET OF 4 AT 85%, SET OF 3 AT 88%
    BARBELL BENT OVER ROW: (SUPER SET WITH INCLINE BENCH) EACH SET OF 5 REPS. THAT WOULD BE 4 SETS OF 5 REPS
    front squat: set of 10 @70%, set of 8@75%, set of 6@80% ,set of 4@85%, set of 3 @ 88%
    TEMPO snatch grip deadlifts: 5 x 3….. 70%, 75%, 80%, 85%, 88% (take off best snatch)….TAKE 10 SEC TO GET UP AND 10 SEC TO GET DOWN. (VERY TOUGH EXERCISE)
    barbell curls: 3 x 10…add weight each set.
    50 sit ups using weight behind head.

  13. Tiny mikeburgener CrossfitWeightlifting
    12 Apr 2017 - Workout
    Workout:

    BAR DAY ONLY…..SNATCH FOR 4 SETS X 3 REPS….GET MOVEMENT IN BUT BAR ONLY.

    SAME FOR CLEAN AND JERK!!!

    TAKE IT EASY!!!

  14. Tiny mikeburgener CrossfitWeightlifting
    Wk5 Day 1 - Workout
    Equipment: Barbell
    Workout:

    WEEK 5 OF THIS STRENGTH CYCLE!! IF YOU WANT TO CONTACT ME WITH QUESTIONS…DO SO. MIKEBURGENER@MAC.COM I KNOW I WRITE THIS STUFF 1 WEEK AT A TIME AND RARELY GO BACK TO SEE YOUR QUESTIONS. DO NOT BE AFRAID TO ASK. ALL MOVEMENTS ARE STRICT. ALL MOVEMENTS ARE BASED ON YOUR 1 RM. IF YOU DO NOT HAVE A 1RM, THEN DO PERCEIVED EXERTION. 8 IS APP. 80% ETC. THE SNATCH AND CLEAN DEADLIFT ARE BASED ON YOUR 1 RM OF SNATCH AND CLEAN. HOPE THIS HELPS.
    back squat: set of 10@70%, set of 8@75%, set of 6@80%, set of 4@85%, set of 3@88%
    bench press:set of 10@70%, set of 8@75%, set of 6@80%, set of 4@85% set of 3 at 88%
    clean deadlifts: 5×3 at 65%, 70%, 75%, 80%, 85%
    strict pull ups x 50 reps total.
    sit ups using weight behind head x 100 total

  15. Tiny mikeburgener CrossfitWeightlifting
    06 Apr 2017 - Workout
    Workout:

    light snatches working speed and form: 4 sets x 3 reps no heavier than 30% can be lighter….i want technique work here.
    light clean and jerks: same as snatch
    cold shower x 5 minutes.

CrossfitWeightlifting's Tags:

rest day strengthcycle weightlifting oly junkyarddog rest