thursday: junk yard dog, burgener warm up, skill transfer exercises.
1. in the hole back squats: set the bar at rock bottom. take the weight from the bottom and stand up! lower weight in 10 sec...repeat performing 2 reps. do a total of 6-8 sets with the heaviest weight you can use!!
2. front squats: work up to 75%x3x5
3. 100 ab mat sit ups
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM push press.
Strength: Push press - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: 10 rounds, every 90 seconds, perform the following...
5x chest to bar pull ups
10x push ups
15x air squats
Core: 100x situps, rest 2 minutes, 1x max plank hold