Joey Burr – Page 199 – Burr Strength

11/7/18 Warmup

5m AMRAP »20y Walking Lunges »20y Bear Crawl »10 OHS »:30s Max Effort Plank

I had a few questions on why some peole excell on the Assault/Rogue Bikes vs Others…. few quick thoughts on it. 1.

A ton of movements that require your core as the indirect muscle group are involved here – use it! Move quick. Can’t

WEEK 5 – Main Work Weight Loss:5/3/1+ Hypertrophy: 5/3/1/Joker Set Strength: 5/3/1+ Power: 9×2 Lower Assistance »6-8 L/R MB/Sandbag Front Load Step

WEEK 1 Clean 3×3 Complex: Power Clean, Hang Clean, Pause Below Knee Hang Clean 3×1 70% Hang Power, 3x Front Squat 5