thursday: junk yard dog + burg warm up+skill transfer exercises sn+3 pos snatch. 3 reps at each position.
|a 70+ yr old front squats!!|
1. pwr snatch: 55%x3, 80%x2, 82%x1x3 (take off best snatch to see where you are!)
2. pwr cln+jerk: 55%x2, 75%x1, 80%x1x3 sets.
3. fs: 80%x2x2, 85%x1x2
4. good mornings: 4 x 5 medium weight
5. sit ups on ab mat x 100 reps.
6. box jumps x 25 reps
Warm Up: Row 250m, 20x air squats. row 250m, 20x walking lunges. Next, work up to your max for the day front squat.
Strength: 10 Rounds - Every 60 seconds perform the following...
2x front squat @ 70% 1 RM
*Focus on speed, as these are to be done as dynamic squats.
Work Capacity: Work up to a 1 RM clean
Core: 30x hanging leg raise (wtd if possible)