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| who is this couple and when? |
monday:
1. snatch: work up to 80% x 1 x 5
2. sn power shrugs: take wt from rack and use straps. start with 100% of snatch: do high hang dip and drives (ankle, knee, hip extension and shoulder elevation. this is really the first part of the burgener warm up. do 5 reps and add 10 kg each set working 5 sets x 5 reps. you will be able to go heavy with this exercise but remember to: FINISH!!
3. fs: heavy single, then 90%x1, 85%x2x2
4. chins: 25 dead hang
5. abs: 100 sit ups using weight!
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