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  1. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 40 - MEET DAY - Workout
    Equipment: Barbell
    Workout:

    WARM UP LIKE A MEET.

    SNATCH: you get 3 attempts to get your max snatch

    CLEAN AND JERK: SAME AS SNATCH.

    jyd
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  2. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 39 - Workout
    Workout:

    REST DAY. GET READY FOR A MEET LIKE SATURDAY.

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  3. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 39 - Workout
    Workout:

    REST DAY. GET READY FOR A MEET LIKE SATURDAY.

    | 0 | | 0
  4. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 38 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    - SNATCH: WORK UP TO 75%X1, 80%X1X2

    - CLEAN AND JERK: SAME AS SNATCH

    - FRONT SQUAT: 3, 2, 1, 1, 1,

    - GOOD MORNINGS X 7 X 2 SETS.

    jyd
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  5. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 37 - EMEMBER SATURDAY WORKOUT - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    - SNATCH: WORK UP TO 75%X1, 80%X1, 85%X1X3

    - CLEAN AND JERK: SAME AS SNATCH

    - FRONT SQUAT: 3, 2, 1, 1, 1, 1.

    - ABS. YOUR CHOICE.

    jyd
    | 0 | | 0
  6. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 36 - LAST WEEK OF THIS CYCLE - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    THIS WILL BE A PEAKING WEEK. NOTE HOW I PROGRAM FOR THIS. AFTER SATURDAY’S WORKOUT YOU WILL HAVE A BASIC IDEA WHAT ITS LIKE TO MAX WHEN TIRED. THIS WEEK WILL BE AN EASIER WEEK TO BRING YOU BACK.

    -Snatch: work up to 75% of the weight you used on saturday x 1, 80%x1, 85%x1, 90%x1x2.

    -clean and jerk: same as the snatch

    -front squat: 3, 2, 1, 1, 1, 1, 1. heavy single.

    -ab work. your choice.

    -good mornings x 10 reps x 2 sets light.

    jyd
    | 1 | | 0
  7. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 35 - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    IF YOU WENT HEAVY AND THE 20 REP SQUATS WERE TOUGH….YOUR WORKOUT WILL BE TOUGH TODAY.  SOOOOOO SELECT EASY WEIGHTS.



    1. SNATCH: WORK UP TO A  HEAVY SINGLE.

    2. CLEAN AND JERK: WORK UP TO A HEAVY SINGLE.


    THIS IS NOT A WEIGHT THAT IS GEARED BY %%% BUT BY FEEL.  CHOOSE CORRECTLY.

    jyd
    | 0 | | 0
  8. Tiny mikeburgener CrossfitWeightlifting
    09 Jun 2017 - Workout
    Workout:

    REST DAY

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  9. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 34 - Workout
    Length: 30 minutes
    Equipment: Barbell
    Workout:


    1. GET A GREAT WARM UP.

    2. FRONT SQUAT: pick a weight that is approximately 60%-65% of 1 rm.  perform 1 set x 20 reps.  after 10 reps do 3 big breathes between each rep.  breathing squats.  tough.  should be very hard.

    3. cold shower and stretch!

    jyd
    | 1 | | 0
  10. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 33 - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    1. snatch: work up to 75%x1x3. 80%x1x3


    2. clean and jerk: work up to 70%x1+1×2, 75%x1+1×2, 80%x1+1×2


    3. back extensions: 3 x 10 no weight but pause 4 sec at top….squeeze the scapula!!! squeeze the glutes.


    4. sit ups x 100 total…use weight behind head.  break up the sets and reps anyway you would like.

    jyd
    | 1 | | 0
  11. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 32 - Workout
    Length: 20 minutes
    Equipment: Barbell
    Workout:

    YOU ARE GOING TO HATE THIS WORKOUT!!!

    get a good warm up.

    -back squat: work up to approximately 55-60% of best squat. then perform 1 set x 20 reps….breath 3 times between each rep after the 10th rep!!!

    -stretch and recover.

    -ice bath or cold shower in the pm.

    | 1 | | 0
  12. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 31 - Week 6 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:


    1. snatch: work up to 85%x1x5 sets.

    2. clean and jerk: work up to 85%x5 sets.

    3. pick 2 body building moves that will improve your weaknesses.  perform 5 sets of 10 reps of each move.

    4. back extensions: 3 x 10 use weight.  pause at top 2 sec.

    jyd
    | 1 | | 0
  13. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 30 - Workout
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    burgener warm up


    skill transfer exercises.



    1. snatch: max for the day.  you are allowed 3 misses.

    2. clean and jerk: max for the day.  you are allowed 3 misses.

    3. front squat: heavy single.

    4. sit ups x 100.

    jyd
    | 1 | | 0
  14. Tiny mikeburgener CrossfitWeightlifting
    02 Jun 2017 - Workout
    Workout:

    Rest day

    | 1 | | 0
  15. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 29 - Workout
    Equipment: Barbell
    Workout:

    BURGENER WARM UP

    SKILL TRANSFER EXERCISES.

    - snatch: work up to 75%x1x3, 80%x1x3
    - clean and jerk: same as snatch:
    - front squat: 3, 2, 1, 1, 1, 1,1. heavy last single.

    jyd
    | 0 | | 0

CrossfitWeightlifting's Tags:

squatz rest jyd