monday: junk yard dog warm up, burgener warm up, skill transfer exercises!!
|buddies for life!!|
1. 3 pos snatch: 75%x3,3. 80% x 3, 3
2. sn balance: max!!
3. back squat: 90%x3,3,3.
4. clean shrugs: take off rack and use straps. 130%x5,5,5,5. make sure you finish!!!
5. good mornings: 3 x 10. stay back!!
6. toes to bar: 10,10
7. chins x 20
Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 75% of your 1RM back squat.
Strength: Back squat. 1 reps @ 75% 1 RM, 1 reps @ 85% 1 RM, 1+ reps @ 95% 1 RM.
*Last set is a burn out set.
Work Capacity: Complete as many rounds as possible 30 minutes of the following...
7x Power snatch
7x Overhead lunges
20m out/20m back overhead carry
*The weight for power snatches, overhead lunges and the carry is 1/2 body weight. There is no weight used for the burpees.
Core: 50x GHD sit ups, 30x Reverse hypers (Heavy)