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| part of an elite geezer club |
monday: week 10 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. 3 pos snatch: work up to 70%x3, 75%x3, 80%x3x2, 75%x3
2. sn pulls: 95%x3, 100%x3
3. sn deadlifts: 100%+5kg x 3 x 2
4. sn pp: 5, 5, 5, 5
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Warm Up: Row 500m, then junk yard dog. Next work up to a 1 RM back squat.
Strength: Back squat - 10 sets x 5 reps @ 68% 1 RM
Work Capacity: Complete as many rounds as possible in 7 minutes of the following...
3x muscle ups
5x stone to shoulder (110#/70# or AHAP)
7x Wall ball (30#/20#)
Core: 100x sit ups
*Today is the start of a new strength cycle. This week in the warm, up we will be finding 1 RMs for the strength movements, so push this, as the rest of the cycle will be based off a percentage of this 1 RM.
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