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| proper starting position |
OLYMPIC WEIGHTLIFTERS
new cycle! classical template.
junk yard dog + burgener warm up daily!
1. 3 pos snatch: 60%x3, 65%x3, 70%x3 high hang, mid thigh, floor.
2. sn pulls: 80%x3, 85%x3 (maintain proper position and stay back.)
3. sn pp: 5, 4, 3,
4. good mornings: 3 x 3 stay back. light load.
5. sit ups: 100 weighted sit ups.
CROSSFITTERS
Warm Up: Row 500m, 25 ball slams, Row 250m, 25 push ups.
Strength: Clean and Jerk, work up to 80%, then...(80% x 1, 85% x 1, 90% x 1) x 3 rounds.
W.O.D.: "Ms. Sage" (Now, Mrs. Sage): 5 Rounds for time of the following...
10x Power Snatch (50kg/35kg)
15x Pull ups
20x DB thruster (35#/25#)
Durability: Stretch, myofascial release, ice bath.
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