|drive thru for the jerk|
1 muscle snatch: work up to a max muscle snatch. this should take no more than 5-6 reps.
2. snatch: wave snatches: work up to 75%x1, 80%x1, 85%x1, 77%x1, 82%x1, 87%x1, 79%x1, 84%x1, 87%x1.
rest 20 mintues.
3. sn halting deadlifts: work the pull to just above the knees, halt the pull...hold 3 sec, slowly lower the bar to the floor. these are position pulls....working the lift off....and the eccentric strength of lowering the wt. is good too. work 3 sets of 3-5 reps. work as heavy as you can maintaining correct posture and pulling position.
4. snatch pushpress. 5 sets x 5 reps. go as heavy as you can for the last 2 sets.
5. chins: 20 total
6. abs: your choice!!
Warm Up: 5 minutes of stationary bike with progressively increased intensity. Then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.
Snatch - Work up to a max for the day.
Rest 5 minutes
Clean and jerk - Work up to a max for the day.
Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes