MONDAY: junk yard dog+burgener warm up + skill transfer snatch.
|new grandson....daddy and son|
1.pwr sn+snatch: work up to (75%x1+1, 80%x1+1, 84%x1+1)3 if at 82% you cannot hit a pwr snatch that is ok....then just do a double with a full snatch.
2.snatch deadlifts off 1" blocks : work on positioning to mid thigh...110%x2x2, 112%x2 (use same lift-off as when you are snatching! if your form is compromised then lower the weight. i want the same form as a typical snatch.
3.sn pp+ohs+sotts press: you select the weight but use this configuration: 1+1+3 x 5 sets.
4. 100 sit ups
1) 1x pause back squat + 1x back squat - Work up to a max for the day.
*Between sets work up to a 3 RM muscle snatch. So you should perform 1 set of back squats, then go over and perform 1 set of 3x muscle snatches. REst as needed between exercises and sets.
Work Capacity: For 16 minutes, perform the following...
Odd minute: 8x burpees box jumps (24in/20kg)
Even minute: 12x KB swings (32kg/24kg)
*So it should be a total of 8 rounds of each exercise for a total of 16 minutes. When you finish the prescribed number of reps, rest the remainder of the minute
*rest 10 minutes then,
Complete as many rounds as possible in 12 minutes of:
25x double unders
15x hand release push ups
Core: 50x GHD sit ups