|the great serge reding!|
junk yard dog warm up
burgener warm up + skill transfer exercises daily!!
1. fs: work to a med heavy single
2. snatch: work up to 85%x1x2, 90%x1, 85%x1, 80%x1x2
3. cln and jerk: work up to 80%x1x2, 85%x1x2, 90%x1, 80%x1
4. back squat: work up to a heavy single.
Warm Up: 3 Rounds: Run 200m, 10x push ups, 15x sit ups, stretch or dynamic movement of your choice.
W.O.D.: Perform 10 rounds of the following...
25m prowler push(light)
90 seconds rest
Extra Credit: 100x Ball slams (30#/20#) as fast as possible.
Durability: 3 Rounds: 10x WTD sit ups (20kg/10kg), 45sec/45sec side bridge, 10x Russian twist, 10x Reverse hypers (AHAP)