Tuesday, October 28, 2014

Today's Workout:
A. Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.

B. Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups

Complete each set as quickly as possible. Note times for each set.

"Performance"
A. Same as above.

B. Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Pull-Ups or Ring Rows

Monday, October 27, 2014

Today's Workout:
Scheduling Reminder: We will be hosting the Invictus Athletes Camp from November 7-9, 2014. There will be NO evening classes on Friday, November 7th, just Open Gym from 3:30-5:30pm. We will be CLOSED on Saturday, November 8th.

A. Five sets of:
Snatch Balance x 1 rep
Rest 60 seconds

B. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

C. Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (135/95 lbs)

"Performance"
A. Snatch Push Press x 1 rep
Rest 60 seconds

B. Same as above.

C. Three rounds for time:
24 Sit-ups
12 L-seated DB Press
6 Power Snatch

Saturday, October 25, 2014

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

B. In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1000 Meter Row
100 Burpees over the Erg
200 Double-Unders
100 Dumbbell Ground to Overhead (55/35 lbs)
800 Meter Run (together)

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

Scheduling Reminder: We will be hosting the Invictus Athletes Camp from November 7-9, 2014. There will be NO evening classes on Friday, November 7th, just Open Gym from 3:30-5:30pm. We will be CLOSED on Saturday, November 8th.

Friday, October 24, 2014

Today's Workout:
A. Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep

(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…

B. Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

(Start with last attempted Shoulder Press and build from there on the minute.)

C. Three rounds for time of:
10 Bar Muscle-Ups or Chest to Bar Pull-ups
15 Handstand Push-Ups
20 Push Press (135/95 lbs)

"Performance"
A. Same as above.

B. Same as above.

C. Three rounds for time:
10 Pull-ups
15 Hand Release Push-ups
20 DB Push Press

Thursday, October 23, 2014

Today's Workout:
A. Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds

B. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

Wednesday, October 22, 2014

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 1 rep

Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 12-15 Unbroken Wall Ball Shots
Minute 2 – 10 Toes to Bar
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

"Performance"
A. Same as above.

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Wall Ball Shots
Minute 2 – 10 Sit-ups
Minute 3 – 10 Burpee Step-ups

Tuesday, October 21, 2014

Please welcome Sage (Burgener) to Hawaii!


Hey Hawaii! You've seen her in many of Coach Mike Burgener's instructional videos, I'd like to introduce to Sage Mertz (Burgener). She recently moved to Oahu and now that she is settled in, she is available for private coaching. If you are interested in getting some help on your Olympic lifts, email sassysageb@gmail.com for more information.

Here's a little background on Coach Sage:
Sage has been involved in the sport of weightlifting since the dawn of time (or so it feels). Her passion for Olympic weightlifting began at Mike's Gym back before it was "cool".

Growing up, Sage assisted Mike Burgener at his certifications and then began leading her own seminars at the age of fifteen. In conjunction with coaching, Sage has competed in weightlifting for 18 years at the national and international level.

Sage's sassy personality and true love for the sport comes to life when she gets to coach motivated athletes in Olympic weightlifting.

Now that she is living in Hawaii, she hopes to share that love with as many people possible.... even if it means she has to snatch in a hula skirt while surfing the North Shore.