TUESDAY!! junk yard dog+burgener warm up+skill transfer exercises.
|brothers playing with mikey!!! |
1. clean and jerk: work up to 80%x1x5 resting 90 sec between sets.
rest 15 minutes.
2. sn pp+ohs: 2+2 that is 2 sn pp then 2 ohs in that order. go up to about 90% feel for 4-6 sets total.
3. good mornings x 10 x 3 sets (only go down to the same angle that your back would be when snatching from mid thigh)
4. hanging leg raises x 10 x 3 super set the good am's with the abs.
CrossFitters (Last week of this 20 week program!)
Warm Up: Row 500m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 98% of your 1 RM deadlift.
Strength: Deadlift - 10 sets x 1 reps @ 98% 1 RM
Work Capacity: Complete 5 rounds for time of:
10x hang power clean (115#/85#)
15x thrusters (115#/85#)
Core: 100x sit ups