Tuesday March 6 2012  
Louie
1. 2012-03-06
Hey Coach, should the reps for the 'Mike Burgener' be about 90% or what? I can't do most of these weights, so I need to scale it down.

And what's a good substitute for a prowler push if we don't have one?

Thanks!
Louie
Beau Burgener
2. 2012-03-06
Louie-
Snatch should be close to 100%, clean and jerk 90-95%, and back squat 80-90%. Basically I'm looking for it to be heavy, but doable. A good substitute for the prowler could be a 400m sprint all out, 25 ball slams, etc. In my opinion, the prowler is the gold standard, so any movement or exercise that kicks your butt will do. Hope this helps.
Louie
3. 2012-03-06
Awesome, thanks for the help!I'm gonna go with 4 flights of stairs all out instead of the prowler push

-Louie
GEORGE
4. 2012-03-06
sorry to have to ask this but what is the junk yard dog warm up?
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5. 2012-03-07
George-
It is a warm up that we use during the Crossfit Olympic lifting certification that primes the body extremely well. I could explain it, but it would be a lot easier if you searched for a video of it on the web. Hope this helps and if you can't find anything let me know and I'll make sure you get an explanation.
George
6. 2012-03-07
Thanks Beau, I found several examples on YouTube.
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