junk yard dog, burgener warm up, skill transfer exercises done daily this week.
|note bar path!|
1. one and 1/4 front squats. no more than 10 reps total to get to a heavy single.
2. snatch: work up to 80% x 1 pwr snatch + 1 snatch x 5 sets.
3. clean and jerk: work up to 75% x 1 pwr clean +jerk + 1 clean and jerk x 5 sets.
4. back squats: heavy single. no more than 6 reps total
Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 84% of your 1 RM front squat.
Strength: Front squat - 10 sets x 2 reps @ 84% 1 RM
Work Capacity: Complete 21-15-9 reps of:
Handstand push up
Rest 3 minutes, then...
Row 2,000m for time
Core: 3 rounds - 20x GHD sit ups, 10x good morning (45#)