junk yard dog + burgener warm up daily!
|primary importance. learn to stay back.|
1. 3 pos clean: 68%x3, 73%x3, 78%x3 high hang, mid thigh, floor.
2. cln pulls: 90%x3, 95%x3 (maintain proper position and stay back.)
3. rack jerk bnk: work a heavy single
4. good mornings: 3 x 3 stay back. light load.
5. sit ups: 100 weighted sit ups.
Warm Up: Row 500m, then 3 rounds of 5x deadlift (light), 10x sumo deadlift high pull (24kg KB), 15x push up, stretch of your choice.
Strength: Work up to a 1 RM deadlift, then back it down to 80%-85% and perform 5 sets of 3 reps.
W.O.D.: Complete the following for time...
Run 800m, 250x double unders, Run 800m.
*Note: Every time you have to break/miss a double under, it is a 5x burpee penalty to be done at the end of the W.O.D.
Durability: 3 Rounds, not for time: 10x Weighted toes 2 bar (AHAP), 30 sec elevated plank, 10x russian twist, 10x reverse hypers (AHAP).