thursday: junk yard dog, burgener warm up, skill transfer exercises + 3 pos sn x 3 reps each position.
|coach each other!|
1. back squat: work up to 82%x3x10
2. fs: work up to 65%x2x3
go home and ice the legs!!
Warm Up: Row 500m, then junk yard dog + Burgener warm up (clean grip) + jerk skill transfer exercises + 3 position clean (3 reps from all 3 positions).
Strength: Clean and jerk - Work up to a max single for the day, then back it down to 90% and perform 1 rep every 60 seconds for 5 sets. If you miss any of the 5 singles at 90%, perform a 1000m row penalty and the end of the workout.
Work Capacity: Complete 3 rounds for time of the following...
10x Overhead squat (135#/95#)
50x Double unders
Core: 1x max time static hold of your choice (Plank, handstand, wall sit, side bridge, chin over bar, rings, etc)