Burgener Warm-Up (clean)

Football Season

10 rounds of:

1 sprint

1 agility ladder

1 length of broad jumps



(The goal for the pull-ups/push-ups is to maintain the same number of reps across all 10 rounds.)

Then: Total Abdomination

Class is cancelled today, so please perform this workout on your own!

Barbell shoulder press 3-3-3-3-3


5 rounds of 1 set of stairs + 15 sit-ups

For this workout, you are doing 5 sets of 3 reps, and you can either increase the load every set, working towards some very heavy sets at the end, or you can pick a load for 5 sets at the same weight. That load should not be too light, and you might need to make some adjustments if you haven’t done much barbell pressing.

Form notes:

  • The form is the same as for a dumbbell shoulder press.

  • The bar should travel vertically in a straight line from shoulders to overhead.

  • The abs must lock the ribs down to prevent arching of the back. If you can’t keep the ribs locked down, lower the weight until correct form can be maintained.

  • Push your head through your arms as soon as the bar passes the top of your head.