Work Out 2

So if you are on work out # 2 I just want to give you some encouragement! You are doing awesome and please trust in the work your doing. Results will not be immediate, however with persistence  and hard work you will achieve your desired results. You’ll notice a sort of pattern with the Warm Ups, Cool Downs and general set up of the program. It is still being fully developed but is based on a few different programs I have been involved with just adding my own twist to what I think will be successful.

Warm Up

800m Run or 800m Row

Jump Rope

2 rounds

10X single unders

10X alternating legs( also known as high knees)

10X cross overs (crossing your arms as you jump through the rope)

10X skiing (jumping side to side)

10X double unders (if you don’t have your double under yet, do two single unders and then attempt to speed up your wrist speed and get 1 double under)

D.R.O.M.S (Dynamic Range of Motion Stretch)

If you have a specific area thats bugging you, grab a foam roller or lacrosse ball and roll it out.

Burgerner Warm Up

From the Rack:  Jerk

For this you can use either the regular jerk, or a split jerk. Really concentrate on the driving through your legs and getting UNDER the bar and not pressing it up. Here is a video on the few different jerks. FORM and speed are key! If you don’t have the form then don’t hurt yourself. Do not worry about necessarily hitting a 1 rep max.  Get it until you start to break form or have to press it up for that 1 Rep. This will be your 1RM. Some people bring there ego and want a large number on that max, however if the form isn’t there, than what does it really matter? So increase the weight and execute the move properly. We will increase weight when the form allows us too. Here are some helpful videos on the push jerk and the split jerk. The split jerk is more complex and be sure you receive some coaching or do all the drills before attempting a split jerk. Develop good habits now, and save time correcting them later. <— I know from experience.

Coach Burgerner Push Jerk

Coach Burgener Intro to Split Jerk

Josh Everett on Split Jerks



Work Out

12 min A.M.R.A.P

5 Deadlift

10 Knee to Elbow

5  Medicine Ball Slams


Rest 5 to 10 min max


Cool Down:

400m Run

Static Stretching (Stand by for video coming in a week or so)

Roll out with a foam roller and lacrosse ball

Ice down your sore joints

Remember your doing workouts which breeds elite athletes, regardless of your capability treat your body as such. Also look into some YOGA/STRETCHING classes even 1 day per week to help you with your ROM.


Operator Level ( 315 Deadlift,30lb medicine ball men/  185lb  Deadlift, 20lb medicine ball women)

Level 4 (Prescribed) ( 225lb deadlift, 25lb medicine ball men/ 155lb  deadlift women, 15lb medicine ball women)

Level 3 (Intermediate) (185 lb deadlift, 20lb medicine ball men/ 135lb deadlift, 15lb medicine ball women)

Level 2 (Progressing) (165lb deadlift, 15lb medicine ball men/ 115lb deadlift, 10lb medicine ball women )

Level 1 (Beginner) (Comfortable weight deadlift, 10lb medicine ball  men/ comfortable weight deadlift, 5lb medicine ball women)


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