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. barski snatch:all from mid thigh. deadlift bar to mid thigh, use no straps, perform 3 reps. work up to 75%x3x4 sets
2. sn pulls:while standing on a 2" block. 90%x3, 95%x3 (use straps)
3. sn deadlifts standing on a 2 " block....then let down eccentrically in 10 sec on the last rep. : 100%x3, 100%+5 kg x 3.
4. sn pp: 5, 4, 3, 3, 3
5. good mornings: stay back. 3 x 5 sets.
6. ab mat sit ups x 100 reps.
Warm Up: Run 400m, then 3 rounds - 10x front squat (45#), 10x push up, 10x pull up, dynamic movement of your choice.
Work Capacity: Complete 8 rounds of the following...
8x front squat (Start at 95# and increase 10 # each round)
30 seconds rest
*This is complex training; therefore, immediately move into the sprint after completing the front squats
Endurance: 2,000m row sprint
Core: 3 rounds - 20x GHD sit ups, 10x Romanian deadlift (Keep it light and focus on stretching the hamstrings).