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| note how the lifter drives thru the plane!! |
tuesday: junk yard dog, burgener warm up, skill transfer sn.
1. cleans: work up to 85%x3, 3. 90%x2, 95%x2, 1, 1.
2. rack jerks behind neck: work up to 85%x2, 2. 90%x2, 1, 1, 1
3. eccentric clean pulls: 10 sec count. bring bar to mid thigh and pause 1001...then explode up ward making sure to FINISH. THEN ....bring bar down to mid thigh and squat bar down to starting position while pausing 1" above ground....hold...this is 1 rep. take 10 count to get to this position. so...work up to 100% of best clean x 2 reps. 105% of best clean x 2 reps. 110% of best clean x 2 reps. use straps on this exercise. EVIL!!!
4. 100 weighted sit ups.
CROSSFITTERS
Warm Up: Row 500m, then dynamic movement of your choice. Next perform the junk yard dog.
Strength: Power clean - Work up to a new 1 RM
Work Capacity: Complete the following for time...
15x Thruster (135#/95#)
Run 200m
20x Thruster (95#/65#)
Run 400m
30x Thruster (65#/45#)
Run 800m
Durability: 50x GHD sit ups, 30x Reverse hypers (heavy)
*Break up into sets as needed
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