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Old 08-19-2010, 09:41 AM   #121
Tim Brown
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8/18/10

Burgener Warm Up

Snatch Pull
135 lbs x 5 reps x 6 sets

Overhead Squat
65lbs x 5 reps x 6 sets

Squat
135 lbs x 3 reps
185 lbs x 3 reps x 5 sets
205 lbs x 3 reps x 2 sets


Chin ups & jump rope
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Old 08-22-2010, 08:26 AM   #122
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8/21/10 Saturday

Burgener Warm Up

3 Pos Snatch
45 lbs x 3 reps
55 lbs x 3 reps x 4 sets

Snatch Push Press
55 lbs x 5 reps
65 lbs x 5 reps
75 lbs x 5 reps
80 lbs x 5 reps x 2 sets

Snatch Pull

135 lbs x 3 reps
140 lbs x 3 reps x 2 sets

Front Squat
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps x 2 sets

Chin Ups

My snatch problems are really a balance issue.
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Old 08-22-2010, 01:37 PM   #123
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8/22/10 Sunday

Burgener Warm Up

3 Pos Clean
45 lbs x 3 reps
95 lbs x 1 rep x 4 sets

Rack Jerks

95 lbs x 2 reps x 3 sets
105 lbs x 2 reps x 2 sets

Clean Pull
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps

Back Squat (I've switched to high bar)
135 lbs x 5 reps
145 lbs x 5 reps
155 lbs x 5 reps
175 lbs x 5 reps
185 lbs x 5 reps

Knee raises
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Old 08-28-2010, 09:10 AM
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Old 08-28-2010, 09:12 AM   #124
Tim Brown
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8/28/10 Saturday 165 lbs

Burgener Warm Up

Power Snatch
65 lbs x 3 reps
70 lbs x 3 reps
75 lbs x 3 reps
80 lbs x 3 reps
85 lbs x 3 reps

Snatch Grip Push Press + Overhead Squat
65 lbs x 1+3 reps
70 lbs x 1+3 reps
75 lbs x 1+3 reps
80 lbs x 1+3 reps
85 lbs x 1+3 reps

Snatch Shrugs
135 lbs x 5 reps
155 lbs x 5 reps x 2 sets

Stiff Legged Dead Lifts
155 lbs x 5 reps
165 lbs x 5 reps x 2 sets
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Old 09-07-2010, 08:51 PM   #125
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9/7/10 Monday

Burgener Warm Up

Power Snatch
65 lbs x 2 reps x 2 sets
75 lbs x 2 reps x 2 sets
85 lbs x 2 reps x 2 sets

Snatch Grip Push Press
65 lbs x 5 reps
75 lbs x 5 reps
80 lbs x 5 reps

Chin ups
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Old 09-14-2010, 07:57 AM   #126
Tim Brown
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9/14/10 Tuesday

Burgener Warm Up

Clean & Jerk
45 lbs x 2 reps
95 lbs x 2 reps x 2 sets
100 lbs x 2 reps x 2 sets
110 lbs x 2 reps x 3 sets

Chin Ups
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Old 09-18-2010, 08:24 AM   #127
Tim Brown
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9/18/10 Saturday

Burgener Warm Up

Snatch
45 lbs x 2 reps
65 lbs x 2 reps x 2 sets
80 lbs x 2 reps x 2 sets
90 lbs x 2 reps x 3 sets

Back Squat
135 lbs x 5 reps
185 lbs x 3 reps
195 lbs x 2 reps
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Old 09-21-2010, 08:17 AM   #128
Tim Brown
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9/21/10 Tuesday

Burgener Warm up

Power Jerk
70 lbs x 5 reps
80 lbs x 5 reps
90 lbs x 5 reps

Press
65 lbs x 10 reps x 2 sets
65 lbs x 4 reps (90 sec rest between all sets)

Chin Ups
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Old 09-23-2010, 09:34 AM   #129
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9/22/10 Thursday

Burgener Warm Up

Power Clean

85 lbs x 3 reps
95 lbs x 3 reps
110 lbs x 3 reps

Pull Ups

Work on front lever progression

Went pretty good. Easy!
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Old 09-28-2010, 01:02 PM   #130
Tim Brown
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9/28/10 Tuesday

Burgener Warm up

Power Jerk

70 lbs x 5 reps
80 lbs x 5 reps
90 lbs x 5 reps

Press
65 lbs x 10 reps x 2 sets
65 lbs x 5 reps (90 sec rest between all sets)

Pull Ups
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