Metcon - death by burpee 20#

Death by Burpees w/ 20# vest

PR = 14R + 9,  LT = 13R + 8

14R + 10

Burg Str 3.5

CSA + HHA

2 Sets:  20 Flutter Kicks w/ 1 pood KB OH;  10 SL RDLs, 45#;  10 sec Trampoline Sprints

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch

2x2 @ 135# - 145#; 4x1 @ 155# - 160# - 155# - 160#

Power Clean and Jerk

2x2 @ 165# - 180#; 4x1 @ 190# - 200# - 190# - 200#

High Hang Snatch Shrugs 5x6 @ 225#

Front Squat 3x5 @ 225# - 235# - 250#

Burg Str 3.4

WU:  CSA + HHA

BB Prep:  Burgener WU Clean PVC

Work:

Front Rack Step Ups 5x6ea @ 95# - 105# - 115# - 125# - 135#

Poliquin Step Ups 3x15 @ BW, 2x15 @ 45# BB

BB Rows 3x10 @ 135#

Strict Parallel Grip Pullups 3x10

Neutral Grip DB 15,12,10 @ 70# - 80# - 90#

Deficit Pushups 3x10

Accessory, 3 Sets:

20 sec GHD Parallel Hold into 10 GHD Situps

KB Tea Pots 3x10 @ 1.5 pood

Burg Str 3.3 (SUNDAY 2/25/2024)

WU:  CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

3 Sets:  Tib Bar x20 @ 25#; Seated Calf Raise x30 w/ 1.5 pood KB

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch 2x3 @ 145#, 3x3 @ 155#

2 Clean Pull + 2 Power Cleans

2 sets @ 185#

3 sets @ 195#

Back Squat 5x5 @ 320#

Metcon

EMO5M x 4:

50 Air Squats

75 Double Unders

Rx'd

Burg Str 3.2

WU:  CSA + HHA; Front Warrior w/ 45# BB OH 1ea x 30 sec

BB Prep:

Burgener WU Clean PVC

Front Squat Skill Transfer BB

3 Position Clean PVC

Work:

Power Clean + Hang Power Clean

2 sets @ 195#

3 sets @ 205#

Clean Pulls 2x3 @ 245#, 3x3 @ 255#

BB RDL 5x5 @ 225#

Poliquin Step Ups 3x15 @ BW

VMO Slant Board Squat 3x4 @ 1.5 pood w/ 5 sec hold at bottom

Split Jerk 2x2 @ 180#, 4x1 @ 190#

SL Calf Raise w/ 15# DB 3x10

Banded SL Kickback Iso w/ Planter Flexion 3x30

Burg Str 3.1

WU: CSA + HHA

3 Sets:  

10 Banded Glute Bridge w/ 1 sec iso hold at top

10 SA DB Lawnmower Row @ 45#

8 Cossack Squat

-then-

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

2 Snatch Pull + 2 Power Snatch

2 sets @ 130#

3 sets @ 140#

Snatch Balance 5x3 @ 45# - 45# - 55# - 60# - 65#

High Hang Clean Shrugs 5x5 @ 300#

Back Squat 5x4 @ 340#

Metcon

Axe Forearm work

Shoulder DB Eccentric ER on bench + Elbow Flex/Extend

One set every 6 minutes x 3:

21 Cals Bike

11 Devil Press, 15#

15 Cals Bike

11 Devil Press, 15#

9 Cals Bike

Burg Str 2.5

CSA + HHA

3 Sets:  20 Flutter Kicks w/ 1 pood KB OH;  10 SL RDLs, 45#;  10 sec Trampoline Sprints

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:
Power Snatch 2x2 @ 135# - 145#; 4x1 @ 155#

Power Clean & Jerk 2x2 @ 165# - 180#; 4x1 @ 190#

High Hang Snatch Shrugs 5x6 @ 205#

Front Squat 2x5 @ 220# 3x5 @ 235#

Burg Str 2.4

WU: CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Clean PVC

Front Squat Skill Transfer BB

3 Position Clean PVC

Work:

DB Bulgarian Split Squats 5x5ea @ 45# - 55# - 65# - 70# - 80#

24" Box Jumps 5x3

Close Grip Bench Press 5x5 @ 185# - 205# - 225# - 225# - 225#

SA KB Press 5x10 @ 1 pood

BB Bent Over Row 3x10 @ 145#

Back Extensions 3x12 @ 25# plate

3 Sets:

20 sec GHD Parallel Hold into 10 GHD Situps

Booty Sprout Hip Thrusts 3x12 @ 2 heavy

Burg Str 2.3

WU:  CSA + HHA

3 Sets:  

8 Banded Goblet Squats, 1.5 pood

10 SA DB Rows, 80#

10 Glute Bridge DB Floor Press, 45#

-then-

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

3 Power Snatch + 2 Snatch Pull

2 set @ 135#; 3 sets @ 145#

PC + HPC + PC 

2 sets @ 170#

3 sets @ 180#

Back Squat 5x6 @ 300#

Metcon

EMOM 5:

20 Cals Bike

Burg Str 2.2

WU:  CSA + HHA

BB Prep:

Burgener WU Clean PVC

Front Squat Skill Transfer BB

3 Position Clean PVC

Work:

3 Position Power Clean (hang, below knee, floor) 

2 sets @ 185#

3 sets @ 195#

Clean Pulls 2x5 @ 230#, 3x5 @ 245#

Split Jerk 2x3 @ 165#, 3x3 @ 180#

BB RDL 5x7 @ 215#

Nordics to Incline 5x2

Accessory:

Banded Tall Kneeling Paloff Press 3x10ea

KB Slashers 3x10ea light @ 18#

Side plank 3 x 30 sec ea

Burg Str 2.1

WU: CSA + HHA

3 Sets:  

10 Wall Sit Strict DB Press, 15#

20 Band Pull Aparts (palms up)

3 OHS + 3 Sotts Press, PVC

-then-

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Snatch Balance 2x3 @ 55#, 3x3 @ 65#

Back Squat 5x5 @ 320#

High Hang Clean Shrugs 5x5 @ 285#

Metcon

EMOM 20:

1- 24 Cals Bike

2 - Rest

3 - 10 Pushups + 15 Air Squats

4 - Rest

Burg Str 1.5

CSA + HHA
3 Sets:  20 Flutter Kicks w/ 1 pood KB OH;  10 SL RDLs, 45#;  5 Shin Hops

-then-

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:
Power Snatch 2x2 @ 125# - 135#; 4x1 @ 145# - 155# - 145# - 155#

Power Clean & Jerk 2x2 @ 155# - 170#; 4x1 @ 180# - 190# - 180# - 190#

Front Squat 2x8 @ 185# - 205#; 3x6 @ 225#

High Hang Snatch Shrugs 5x8 @ 205#

Burg Str 1.4

WU: CSA + HHA

KB Windmill

BB Prep:

Burgener WU Clean PVC

Front Squat Skill Transfer BB

3 Position Clean PVC

Work:

Front Rack Lunges 10,8,6,4,2 @ 45# - 45# - 65# - 65# - 95#

10ea Jump Switch Lunges

Push Press 5x5 @ 115# - 130# - 140# - 155# - 160#

SA DB Press 5x10 @ 25#

BB Bent Over Row 3x10 @ 135#

Strict Pullups 3x5

3 Sets:

8 strict KTE

50' KB SA Farmer Walk, right, 2 pood

50' KB SA Farmer Walk, left, 2 pood

10 SL Banded Hip Thrusts

Burg Str 1.3

WU:  CSA + HHA

3 Sets:  

8 Russian Low Box Step-ups, 1 pood

6 Alt Contra DB w/ 5# DBs

10 Poliquin Step-ups, BW

-then-

60 sec Jumping PVC Back Squats

60 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch 2x3 @ 125#, 3x3 @ 135#

PC + HPC + PC 

2 sets @ 160#

3 sets @ 170#

Back Squat 8,8,6,6,5 @ 280#

Snatch Pull 5x5 @ 160#

Burg Str 1.2

WU:  CSA + HHA

60 sec Jumping PVC Back Squats

60 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Clean PVC

Front Squat Skill Transfer BB

3 Position Clean PVC

Work:

3 Position Power Clean (hang, below knee, floor) 

2 sets @ 170#

3 sets @ 185#

Split Jerk 2x3 @ 155#, 3x3 @ 165#

Clean Pulls 2x5 @ 220#, 3x5 @ 230#

BB RDL 5x8 @ 205#

3 Sets:

20 GHD Situps

60 sec Front Plank w/ 20# vest

20ea Russian Twist, 20# medball

Metcon

15-12-9 FT:

Cals Bike

Deadlift, 225#

Bar Facing Burpees

7:54

Burg Str 1.1

WU:  CSA + HHA

3 Sets:  

8 Banded Goblet Squat, 1.5 pood

10 DB Bent Over Row, 45#

10 Glute Bridge DB Floor Press, 45#

-then-

60 sec Jumping PVC Back Squats

60 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch + Hang Power Snatch + Power Snatch

2 sets @ 115#

3 sets @ 125#

Snatch Balance 2x3 @ 45#, 3x3 @ 55#

Back Squat 8,8,6,6,5 @ 300#

High Hang Clean Shrugs 5x5 @ 275#

Aux/Str

Slant Board VMO Squats 4x10 @ 1.5 pood KB

KOT Squat to bench 4x10

Copenhagen Plank 4x20 sec 

Valslide Half Kneeling Adductor Slides 3x10

Valslide Eccentric Leg Curls 3x10

Valslide SL Hip IR to Extension 3x5

Core Circuit 3 Sets w/ 5# DBs:

Upright Hollow Hold Hip Flexion w/ Opposite Leg Punch x10ea

Upright Hollow Hold Knee Tucks w/ Shoulder Flexion x10

Knee Tuck Crunch w/ Arm Sweep x10

Str/Aux

Iso Tib Bar 3x50 @ 5#

Forearm Pronation/Supination w/ elbow extended 3 sets

MF Circuit 3x12 each @ 5#:

Side Lying Hip Abduction

Side Lying Hip IR

Side Lying Hip Adduction

Side Lying Hip ER

*Each leg all at once