Sunday December 16, 2007

Burgener Warmup

Power Snatch/High Pull 5-4-3-2-1
Power Cleans/High Pull 5-4-3-2-1
DL 5-4-3-2-1
Max pulls from pins

Started with 75 lbs to start for 5 reps and then snatch grip high pulls.
From 5 to 4 reps then to 3 and after the snatches and high pulls do 5 power cleans/high pulls.
After 2 snatches/pulls do 4 power cleans/high pulls.
After 1 snatch/pull and 3 power cleans/high pulls do 5 deadlifts.
Next is 2 power cleans and 4 deadlifts, 1 and 3 and so on.
We found that the DL weight was too light so we started over with 5 for the deadlift.
We started at 225 and I worked up to 2 lifts at 295 but failed at 315. Grant got the 315 as did Jack, Nick and Stuart. Stuart, Nick and Jack left the rest of us in the dust with the DL and went higher but I forget what they pulled. Bob had to leave before we got to the DL.
Then we put a bar up on pin in the rack about mid thigh high with 315 on it. We did sets off pulls off the pins and Jack, Nick and I managed to get 495 up. Stuart has some elbow issues and didn't want to go that heavy today. Take that Micah...495 off the pins.