OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Burgener Warm Up Clean
3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
Front Squat Skill Transfer Exercises
3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
3x High Hang Clean + 3x Hang Clean + 3x Clean
1:00 Row
20 Alt. Leg V-Up
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
:30 Handstand Hold
-Then-
Build to Overhead Squat weight.
1 Set (at workout pace):
5 GHD Sit Ups (OR Alt. Leg V-Up)
10’ Handstand Walk
2 Overhead Squats (at first workout weight)
2 Overhead Squat (at second workout weight)
2 Overhead Squat (at third workout weight)
30’ Handstand Walk
30 Overhead Squats (135/95)
60’ Handstand Walk
40 GHD Sit Ups (OR 40 V Ups)
60’ Handstand Walk
20 Overhead Squats (155/105)
90’ Handstand Walk
30 GHD Sit Ups (OR 30 V Ups)
90’ Handstand Walk
10 Overhead Squats (175/115)
10 Half Kneeling Single DB Arnold’s Presses
10 Dumbbell Front Raises (two lighter Dumbbells)
-rest 1:00-
1:00 Pigeon Stretch (each side)
1:00 Seal Stretch