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
300m Row (moderate)
10-15′ Handstand Walk
1 set (at workout pace):
8/6 Calorie Row
20’ Handstand Walk
8:00 Time Cap 1st set
5:00 Rest
3:00 Time Cap 2nd set
300 M Runor 20/16 Cal Bike
80’ Handstand Walk
300 M Run/20/16 Cal Bike
40’ Handstand Walk
-rest 5 minutes-
200 M Run or 16/12 Cal Bike
40’ Handstand Walk
How it Should Feel: GASSY! The high intensity row to start combined with fast movement upside down will leave you out of breath and gassed!
Minute 1: 12-15 V-Ups
Minute 2: 4-6 Strict Toes To Bar
Minute 3: 1-3 Rope Climbs [15ft]
30 Second Farmers Carry Hold (2×50/35)
…immediately into…
100ft Farmers Carry (2×50/35)
-rest 60-90 seconds between sets-
Log the weight as BOTH dumbbells (if you used 50’s log 100#)