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| Sunday November 30 2008 |
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| OMG! WHAT A WEEK! got married, partied, and now i am exhausted down here in mexico!!! |
sunday
MUCH, MUCH NEEDED REST DAY FOR THE BURGENER'S!!!!
foot position - Watch Video
at camp pendlleton!!!
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| Saturday November 29 2008 |
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| I AM ready to lift coach b!!! |
saturday:
1. snatch: max for the day, -10 kg x 1x2, -15 kg x 1 x 2
2. cj: max for the day, -10 kg x 1x2, -15 kg x 1 x 2
3. fs: heavy single
4. back and abs
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| Friday November 28 2008 |
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| carla mac made these for her gym in n. dakota. cheap and functional!! |
friday:
rest day! enjoy the 2 days off.
skill transfer-jerk - Watch Video
push jerk or power jerk!!
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| Thursday November 27 2008 |
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| SUNSET AT MIKES GYM |
REST DAY!!! have a great thanksgiving!
wow!!! - Watch Video
what a lift!
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| Wednesday November 26 2008 |
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| retired??? well today he is getting married to ms natalie woolfolk!! congrats to them! |
wednesday:
1. muscle snatch: work a heavy single
2. sn balance: try to beat your best snatch. or a heavy single
3. rack jerks: try to beat your best cln and jerk. or a heavy single
4. core work
GET READY FOR TURKEY DAY!!!
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| Tuesday November 25 2008 |
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| zach does db cleans |
tuesday
1. cln and jerk: work up to 70%x2+1 (2 clns +1 jerk) x 5 sets. then do 70%x1 cln+2 jerks x 5 sets. a total of 10 sets.
2. back sqt: 70%x3x10 sets
3. core work.
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| Monday November 24 2008 |
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| 2 old marines!!! well maybe 1 old one! |
starting a new cycle here. this week will be an easier week for 1 wk.
monday:
1. snatch: work up to 70%x2x10
2. front sqt: work up to 70%x3x10
3. core work
207 kg snatch - Watch Video
can you believe this???
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| Sunday November 23 2008 |
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| so ill resort. b&b owned by bill and jim grisley |
sunday:
i will be at crossfit oceanside for a 1 day seminar! come and join us!!
skill transfer--jerk - Watch Video
no 3 exercise push press
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| Saturday November 22 2008 |
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| we use the bear as a functional strength pattern |
saturday
1. snatch: heavy single
2. cj: heavy single
3. fs: heavy single
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| Friday November 21 2008 |
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| sage extension!! |
rest day!
have a great day
skill transfer-jerk - Watch Video
no 2 exercise push jerk bnk
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| Thursday November 20 2008 |
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| sage: down and up, scoop, transition |
thursday
1. front sqt: 85%x3x5
2. bs: 75%x5x4
3. push press: 5 x 5 medium weight.
4. back ext: 3 x 10
5. abs
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| Wednesday November 19 2008 |
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| straight dip for jerk |
wednesday
1. cln&jerk: work up to 70%x1x5 on the minute, 75%x1x5, 80%x1x5, 83%x1, 86%x1, 89%x1, 92%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.
2. cln pull: 100%+5kg x3
3. cln deadlift: work positioning: 100%+20 kg x 3, +10
4. cln shrugs: 100%+40 kg x 5
5. abs: your choice
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| Tuesday November 18 2008 |
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| daughter sage shows good starting pos |
tuesday
1. back sqt: 85%x3x5
2. fs:, 70%x3, 75%x3x3
3. push press: 5 x 5 medium weight.
4. back ext: 3 x 10
5. abs
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| Monday November 17 2008 |
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| my old coach spotting a bench press |
one more week of the joe mills cycle.
monday:
1. snatch: work up to 68%x1x5 on the minute. 73%x1x5, 78%x1x5, 83%x1, 86%x1, 89%1, 92%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.
2. sn pull: 100%+5kg x3
3. sn deadlift: work positioning: 100%+20 kg x 3
4. sn shrugs off blocks: 100%+40 kg x 5 x 2
5. chins: 25 total
6. abs
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| Sunday November 16 2008 |
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| JAY, pt that don w. started! |
sunday:
rest day!
enjoy that harley ride!
skill transfer-jerk - Watch Video
push press behind neck
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| Saturday November 15 2008 |
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| gough and karchut! |
saturday:
1. snatch: 3, 2, 1, 1, 1, 1, 1 hit a pr if you can in these parameters.
2. cj: 2+2, 2+1, 1+1, 1+1, 1+1, 1+1 hit a pr in these parameters
3. fs: heavy single
4. abs
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| Friday November 14 2008 |
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| beautiful view |
rest day!
get ready for saturday workout!!
skill transfer - Watch Video
casey burgener demo's skill transfer exercises
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| Thursday November 13 2008 |
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| outstanding lifting!!! |
thursday:
1. muscle snatch: max
2. pwr sn+sn: work up to 78% of best snatch x 2+1 (on last rep) x 6
3. pwr cln+pj+jerk: work up to 78% x 1+1+1 of best cln and do pp then jerk, but when and if you fail with the pp no longer do them but continue jerking.
4. turkish get ups x 5 each side
5. abs
burgener wu cln - Watch Video
casey burgener demo's cln warm up
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| Wednesday November 12 2008 |
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| oly lifting and ankle, knee, hip flexibility. |
wednesday
1. cln&jerk: work up to 68%x1x5 on the minute, 73%x1x5, 78%x1x5, 83%x1, 85%x1, 88%x1, 90%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.
2. cln pull: 100%x3x2
3. cln deadlift: work positioning: 105%+10 kg x 3, +10 x 2
4. evil wheel: 3 x 10
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| Tuesday November 11 2008 |
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| casey b coaching oly lifting???? |
tuesday
1. back sqt: 80%x5x5
2. fs:, 70%x3, 75%x3, 80%x3x2, 83%x2x2
3. push press: 5 x 5 medium weight.
4. back ext: 3 x 10
5. abs
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| Monday November 10 2008 |
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| jp pull under |
monday:
1. snatch: work up to 65%x1x5 on the minute. 75%x1x5, 78%x1, 80%x1, 83%x1, 85%x1, 88%1, 90%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.
2. sn pull: 100%x3x2
3. sn deadlift: work positioning: 100%+15 kg x 3, +5 kg x 3
4. chins: 25 total
5. abs
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| Sunday November 9 2008 |
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| speed!!! |
sunday
rest day!!! harley ride!
4 pos snatch - Watch Video
casey burgener demo's pwr and then full snatch from 4 positions.
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| Saturday November 8 2008 |
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| great extensions |
saturday
1. snatch: max for day
2. cj: max for day
3. fs: heavy single
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| Friday November 7 2008 |
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| marine corps!!! oh rah!! |
friday:
rest day!
nat woolfolk - Watch Video
tracy fober vid. the iron maven does a great job!
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| Thursday November 6 2008 |
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| young female marine! |
thursday:
1. muscle snatch: max
2. pwr sn+sn: work up to 78% of best snatch x 2+1 (on last rep) x 6
3. pwr cln+pj+jerk: work up to 78% x 1+1+1 of best cln and do pp then jerk, but when and if you fail with the pp no longer do them but continue jerking.
4. turkish get ups x 5 each side
5. abs
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| Wednesday November 5 2008 |
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| great cert at camp pendleton last week. |
wednesday
1. cln&jerk: work up to 65%x1x5 on the minute, 70%x1x5, 75%x1x5, 78%x1, 80%x1, 83%x1, 85%x1, 88%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.
2. cln pull: 95%x3, 100%x3
3. cln deadlift: work positioning: 100%+10 kg x 3, +5 x 2
4. evil wheel: 3 x 10
nat woolfolk - Watch Video
from tracy fober the iron maven!!!
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| Tuesday November 4 2008 |
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| full extension!! |
tuesday
1. back sqt: 78%x5x5
2. fs:, 65%x3, 70%x3, 75%x3, 80%x3x2
3. push press: 5 x 5 medium weight.
4. back ext: 3 x 10
5. abs
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| Monday November 3 2008 |
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| seminar in st. louis |
monday:
1. snatch: work up to 65%x1x5 on the minute. 70%x1x5, 75%x1x5, 78%x1, 80%x1, 83%x1, 85%x1, 88% remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.
2. sn pull: 95%x3, 100%x3
3. sn deadlift: work positioning: 100%+10 kg x 3, +5 kg x 3
4. chins: 25 total
5. abs
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| Sunday November 2 2008 |
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| view at mikes gym |
rest day!!! enjoy!
burgener warm up by nat - Watch Video
burgener warm up
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| Saturday November 1 2008 |
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| where is my beef jerky!!!! |
saturday:
1. snatch: heavy single
2. cj: heavy single
3. fs: heavy single
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