tuesday: junk yard dog+burgener warm up + skill transfer snatch.
|THIS IS WHAT I AM TALKING ABOUT|
1.pwr sn+snatch: work up to (70%x1+1, 75%x1+1, 80%x1+1)3 wave training
2.snatch deadlifts : work on positioning to mid thigh...105%x2x2, 110%x2 (use same lift-off as when you are snatching!
3.sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can
4.chins: 25 total
5. 100 sit ups
Warm Up: Myofascial release and range of motion drills.
1) Work up to a 90% 1 Rm front squat.
2) Power clean + clean+ jerk = work up to a 1 RM and perform 5 singles
3) Work up to a 2 RM back squat
Complete 4 rounds for time:
30x sit ups