W.E. 4/5

Week 4-Up the weights from last week as you’re able to.
Monday	Warmup: 10xJunkyard Dog Burgner Warmup
	Skill: Mid Launch Snatch Shrugs With Bar 15-20 reps
	Clean & Jerk – 5 x 1 @ 90% of Week 1 Single Clean Pull – 3 x 2 Back Squat – 5 x 2
Tuesday	Warmup: 500m Easy Row Burgner Warmup
	Skill: None
	Power Snatch – 5 x 2 Power Clean – 5 x 2
Wednesday	Warmup: 10xJunkyard Dog Burgner Warmup
	Skill: Mid Launch Snatch To Elbows High With Bar 10-15 Reps
	Snatch – 5 x 1 @ 90% of Week 1 Single Snatch Pull – 3 x 2 Front Squat – 3 x 2
Thursday	Warmup: 500m Easy Row Burgner Warmup
	Skill: Mid Hang Launch With Bar 5-10 Reps
	Bench Press- heavy Single Run 5k
Friday	Rest
Saturday	Warmup: 10xJunkyard Dog Burgner Warmup
	Skill: None
	Snatch – heavy single Clean & Jerk – heavy single Front Squat – heavy single
Sunday	Rest

4.26.13

4.26.13 Workout

Rest Day

4.25.13 Workout

4.25.13 Workout

Warmup:
500m Easy Row
Burgener Warmup

Skill:
Mid Hang Launch Muscle Snatch With Bar 5-10 Reps

WOD:
Power Snatch- 5x3 OTM
Power Clean- 5x3 OTM
OHS- 5x1

4.24.13 Workout

Hello,

4.23.13 Workout

Warmup:

10xJunkyard Dog
Burgener Warmup

Skill:

Mid Launch Snatch To Elbows High And Outside With Bar 10-15Reps

WOD:

Snatch-5x1
Snatch Pull- 3x3
Front Squat- 5x2


Also Go Over And Check Out Garage Gym Talk And Check Out The New Article Answering This Question:

Josh,

Help Me!!


It has come time in my garage gym that I buy bumpers, and I went
online and see two major types. Which type should I buy, standard or
hi-temp?


-Alex

http://garagegymtalk.blogspot.com/2013/04/which-bumper-plate-do-you-choose.html

4.23.13 Workout

Make Sure To Head Over To Garage Gym Talk And Read The New Article!!!

4-23-13
-As I mentioned yesterday today would be a short workout, but it is important. It is important because I need you to focus on position three.


Warmup:

500m Easy Row
Burgener Warm Up

Skill:

None

WOD:
Mid Hang Snatch- 5x2
Mid Hang Clean- 5x2

4.22.13 Workout

Hello,

First Of All Remember I Posted The Full Article Yesterday From Last Weeks Warm-Up Room Etiquette Series On Garage Talk.

Welcome All To Week 3 of 4 of the Beginner Program:
   This week is about two things upping the weight and volume of trainning. We will be adding in a day this week, Tuesday, but it will be very short for this week.

Warm Up:
10xJunkyard Dog
Burgener Warm-Up

Skill:
Mid Launch Snatch Shrugs with Bar 15-20

WOD:
Clean and Jerk-5x1 @ 85% of Week 1 Monday Single
Clean Pull- 3x3
Back Squat 5x3


Also Make Sure To Head Over To The Garage Gym Junkie Facebook Page For Some Cool Updates, Email Me Your Questions At GarageGymJunkie@gmail.com, and Go Check Out The YouTube Channel For Some Footage

4.21.13 Workout

4.21.13 Workout

Rest and Recovery Day





Part 7 Has Been Posted:

This part is aimed more at the coaches in the world, because athletes our warm-up is normally set by your coaches. This being said I am talking about getting in and getting out of the weight room. I mean you do not want to spend anymore time in the warm up room then you need to.

http://www.youtube.com/watch?v=t6Y9cgJWoPc&feature=youtu.be

4.19.13 Workout

Max Out Saturday Is Back!!!

Warm Up:
10x Junkyard Dog
Burgener Warm Up

Skill:
None

WOD:
Est 1RM Snatch
15 min Rest
Est 1RM Clean and Jerk
15 min Rest
Est 1RM FS



Swing Over And Check Out Warmup Room Etiquette Part 6!!

In this discussion about warm up room etiquette the topic of not camping out in the staging area is addressed. This topic does relate to part in many of the same ways except I am trying to show you that n the staging area should be only four people. The one deck lifter, the lifter in the hole, and their coaches.

http://www.youtube.com/watch?v=6X7ObMKmD1Y&feature=youtu.be

4.19.13 Workout

Sorry for the late post.

Rest Day

4.17.13 Workout

4.17.13 Workout:

Wednesday	Warmup: 10xJunkyard Dog Burgner Warmup
	Skill: Mid Hang Snatch To Elbows High With Bar 10-15 Reps
	Snatch – 5 x 3 @ 80% of Last Weeks Single Snatch Pull – 4 x 3 Front Squat – 5 x 3

Part 3 of the Warm Up Etiquette Series Has Been Posted. Check It Out:

http://www.youtube.com/watch?v=gdpbGvCFqTI&feature=youtu.be

In this part we focus on not hogging the smaller plates.

This one is aimed almost purely at bigger lifters. The fact is that most times it is easier just to keep adding small plates and not change them out for lets say 25s, but in the warm up room you got to. It is rude to hold off all the smaller plates, because like I said it my other videos there is only so many plates. So instead of throwing on ten after ten after then, take some tens off and put 25s and 45s on.

4-13-13 Workout

4-16-13 Workout Is Here:

Rest Day-

Check It Out @
www.garagegymjunkie.blogspot.com

Part 2 Has Been Posted:

In the second segment of the seven part series I discuss the topic of
sharing the loading. This warm up etiquette technique is very
important as many lifters share platforms and bars in the warm up are,
you must remember there are hundreds of lifts and only a few
platforms, bars, and plates. The concept of sharing the loading that
just about everyone is familiar with as we have all done it before,
especially if you have ever had a lifting partner before. The was to
perform this is that whoever is sharing the bar helps put on and take
off plates, this includes both the person coming to the bar and the
person who just left the bar. It is just rude to make someone else put
on and off your weight and not help them with yours. The simplest way
to do this is to assign one side of the bar to each person if there
are two people or create a cycle if there are more than two of you.
Stay tuned for tomorrow as we will be addressing Part 3.

Check It Out @

http://www.youtube.com/watch?v=he2MkUd6zIU

4.115.13 Workout

Monday, 4.15.13
Week 2 of 4-In Week 2 you will use similar weights to Week 1 but with an increase in Volume.

Warm-up:

10xJunkyard Dog
Burgener Warmup

Skill:

Launch Position Snatch Shrugs With Bar -20 Reps

WOD:

Clean and Jerk-5x 3+ @ 80% of Last Mondays Heavy Single
Clean Pull- 4x3
Back Squat- 5x5

Also this week I have started the seven part series to Warm-Up Room Etiquette:

Part 1:
Focal Point

The Focal Point is the area is a lifters sight of view. Also known as the no no area. When a lifter goes to lift, unless you are a coach of the lifter, you DO NOT walk in front of the lifter. This is because any distraction could cause a missed lift or an injury. This is the basic step. Remember do not walk in front of a lifter.

4.14 Workout

Sunday Workout:

Rest Day

Just to give everyone a heads up next week I will run a warm up room behavior series off an article I read from the USAW.

4.12 Workout

Warmup:
Junkyard Dog x10
Burgener Warmup

Skill:
None

WOD:
Establish a Snatch_Heavy Single

15 min rest

Establish a Clean and Jerk_Heavy Single

15 min rest

Establish a Front Squat_Heavy Single

REMEMBER IF YOU HIT A NEW PR STOP DO NOT PUSH IT

Workout 4.12

Friday-4.12

Rest Day

4.11 Workout

Warmup-

Row or Run 500m easy
Burgener Warmup

Skill-

Mid Hang Snatch with Bar 5-10 Reps

WOD-

Power Snatch
-5x2 OTM @ 75%
Power Clean and Push Jerk
-5x2 OTM @ 75%
Overhead Squat
-3x3

New Website

I have set up a place to get you questions answered. The new website is called Garage Gym Talk and the URL is GarageGymTalk.blogspot.com and I will be linking it to this page.

4.10 Workout

Wed Workout:

Warmup-
10x Junkyard dog
Burgner Warmup

Skill-
Mid Hang Snatch to Elbows High and Outside with the Bar 10-15 Rep

WOD:
Snatch
Work to Heavy Single; Then at 80% of single 5x2
Snatch
3x3
Front Squat
3x5

4.9 Workout

Tues:
Rest

Workout 4:8

Warm Up.
10x Junkyard Dog
Burgner Warmup

Skill.
High Hang Snatch Shrug with bar..15 to 20

WOD.
Week 1 of 4_During this phase make it challenging, but keep good form thru all.

Clean and Jerk
  Work To Heavy Single Clean; 5x2+1 @ 80% of single

Clean Pull
   3x3

Back Squat
   3x5