Month: March 2021

Burgner WarmUp (complete once)

5 Dip and Shrugs

5 Dip Shrug High Pull

3 Dip Shrug High Pull Muscle Clean

3 Front Squats (Maintain a full grip on the bar, I don’t want finger tips on the bar, I want you to try hard and maintain a full grip on it)

3 Tall Cleans

3 Position Muscle Clean (Complete Complex 3 times)

Mid Shin+Hang+High Hang

3 Position Clean

Muscle Clean From Ground+Power Clean From Hang+High Hang Squat Clean From High Hang

**Complete this complex 5 times @ 70% of 1RM Muscle Clean**

Power Clean+Push Press+Power Clean+Push Press+Power Clean+Push Press

**Complete this complex 5 times @ 70% of 1RM Push Press**

Muscle Snatch

3×5@70% of 1RM Muscle Snatch

Bench Press

12×3@60%

Empty Barbell Complex’s 3 each

3 Shoulder Presses+3 Shoulder Presses from Power Pos.+3 Front Rack Zotts

2 Lunging Jerk Balances+3 Jerk Position Presses

Build to a 5 rep Jerk Position Shoulder Press

**Once you found a 5 rep then do**

5@95% of 5 rep, then 5@90% of 5 rep

5 sets of:

3 Push Presses+1 Jerk

@70% of 1RM Push Press

Muscle Clean

3×5@70%

Barbell Row

12×3@60%

Bench Press

12×3@60%

Double KB/DB OH carry Complex X 5

Left Arm OH carry w/right in suitcase carry

Double OH carry

Righ Arm OH carry w/left in suitcase carry

**you will walk the length of the floor then change positions, you will complete this complex 5 times**

40 alt. DBall over the shoulder

Single Leg KB/DB RDL

3×10 each leg

DB Lat Pull Over

5×10