Burg Str 8.4

Close Grip Bench Press 5,4,3,2,1 @ 225# - 235# - 245# - 260# - 275#

Weighted Strict Pullups 3x4 w/ 20# vest

3 Sets:

Hanging Leg Raise x 10

Ab Wheel x 10

Reverse Hypers @ 180# x 10

FT:

30 Burpee Pullups

3:29

Burg Str 8.3

WU: CSA + HHA

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch 2x3 @ 155#, 2x2 @ 160#

Power Clean 2x3 @ 185# - 205#, 2x1 @ 215# - 225#

Back Squat 4x1 @ 380#

Nordics to Incline 2x5, 2x3

Push Press

3x1 @ 185# - 195# - 200#

Snatch Push Press 

3x1 @ 155# - 170# - 185#

Aux/Str

Band Resisted Hip Flexion Deadbugs w/ 5# DBs 3x6ea

Thigh Banded Double DB RDLs w/ Hip Flexion w/ 15# DBs 3x6ea

Monkey Feet w/ 5#, 3 sets each leg:

Fire Hydrant w/ thigh band x12

Vertical Kickback x12

Straight Leg Side to Side x12

Hamstring Curls x12

Oblique Crunch x12

Burg Str 8.2

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

BB Prep:

Burgener WU Clean PVC

3 Position Clean PVC

Work:

2 Position Power Clean (floor, hang above knee) 4 sets @ 185# - 195# - 205# - 205#

Snatch Pull 3x3 @ 185#

One Leg Box Squat 3x5 w/ 10# plates

Metcon

3 RFT:

75 Double Unders

21 Cals Bike

5 Front Squat, 225#

14:59

*Dropped after 3rd rep of last set, had to re-rack

*Barn cleaning before may have been too much of a warmup

Burg Str 8.1

WU: CSA + HHA

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 + 1 Power Snatch

2 sets @ 145#

3 sets @ 155#

Clean Pulls 2x5 @ 245#

Clean Shrugs 4x3 @ 330#

Metcon - Randy

FT:

75 Power Snatch, 75#

LT = 4:34

4:20

Burg Str 7.5

CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Burgener WU Clean PVC

Snatch Skill Transfer PVC

Work:

Power Snatch

4x1 @ 145# - 155# - 160# - 170#

Power Clean and Jerk

4x1 @ 180# - 190# - 200# - 215#

Front Squat 2x4 @ 225# - 235#, 2x2 @ 255# - 265#

Metcon

3 Sets w/ 2 minute rest between:

25 Cals Bike

75 Double Unders

2:14, 2:26, 2:24

Burg Str 7.4

WU: CSA + HHA

BB Prep: Burgener WU Clean PVC

Work:

BB Rows 3x10 @ 145#

Neutral Grip DB Bench Press 3x 20-16-12 @ 75# - 80# - 85#

3x10 GHD Situps into 10 sec iso hold at parallel

Stamina

3 Sets on Assault Bike:

1:00 easy

:20 hard

1:40 moderate

Burg Str 7.3

WU: CSA + HHA

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 2x3 @ 145#, 2x3 @ 155#

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

2 sets @ 185#

2 sets @ 195#

Snatch Pulls 2x5 @ 185#, 3x4 @ 200#

High Hang Snatch Shrugs 4x5 @ 225#

Burg Str 7.2

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

BB Prep:

Burgener WU Clean PVC

3 Position Clean PVC

Work:

Power Clean

2x3 @ 185# - 205#

2x1 @ 215# - 220#

Back Squat 3x3 @ 365#

Snatch Grip Push Press 2x2 @ 155#;  3x1 @ 160# - 170# - 170#

Nordics to Incline 2x5; 3x2

Push Press 2x2 @ 175#

Burg Str 7.1

WU: CSA + HHA

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 Position Power Snatch (hang, 1" off floor, floor)

2 sets @ 135#; 2 sets @ 145#

Clean Pulls 2x5 @ 245; 2x4 @ 255#

Clean Shrugs 3x5 @ 315#

Metcon

FT:

Bike 40 Cals

40 Devil Press, 15#

Bike 40 Cals

LT = 9:14

7:37

Burg Str 6.4 6.5

BB Rows 3x10 @ 135#

DB External Rotator 3x10 w/ eccentric @ 15#

Poliquin Step Ups 4x15 (2 sets @ BW, 2 sets w/ 45# BB)

Iso Tib Bar 3x30 @ 10#

BB Seated Calf Raises 3x25 @ 135# controlled

Standing Straight Leg Calf Raise 3x25 @ BW