MONDAY: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. 2 pos snatch: mid thigh and floor. work up to 70%x2x2, 75%x2x2, 78%x2x2
2. sn pulls:while standing on a 2" block. 85%x3, 90%x3
3. sn deadlifts standing on a 2 " block....then let down eccentrically in 10 sec on the last rep. : 95%x3, 100%x3
4. sn pp: 5, 5, 5
5. good mornings: stay back. 3 x 5 sets.
6. ab mat sit ups x 100 reps.
Warm Up: Run 400m, then junk yard dog. Next work up to a 100kg/70kg back squat, while performing any dynamic movements or stretches of your choice.
Work Capacity: Complete the following for time..
50x ball slams
25x back squats (100kg/70kg)
5x rope climb
Endurance: 2x500m row sprints
*Full recovery between efforts and men, shoot for a time of 1:30 and women 1:45
Core: 3 rounds - 20x GHD sit ups, 10x Reverse hypers (3-4x 45# plates)