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| load the hamstrings while staying back! |
tuesday:
OLYMPIC WEIGHTLIFERS
junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!
1. pwr snatch: work on loading the hamstrings and good positioning off the floor.
work up to 80% of best pwr snatch x 2 reps x 5 sets.
2. pwr cln + pp + pj + jerk: work up to 75%x1+1+1 x 5 sets. if one of the presses fail you are thru with that requirement. as example if pp fails, only do pj and jerk. if pp + pj fail, only do jerk.
CROSSFITTERS
Warm up: row 500 m, then junk yard dog, then burgener warm up (clean grip).
Strength: work up to 1 RM clean and jerk, then back it down to 90% and perform 5 singles.
W.O.D.: Complete 21-15-9 reps of the following...
Overhead squat (135#/95#)
Push press (135#/95#)
GHD sit ups
Durability: 5x5 RDL @ 110% 1 Rm clean.
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