start each workout with the junk yard dog warm up and the burgener warm up.
|joe dube shows the frog style stance!! |
1. cln and jerk: work up to 60%x1x5 on the minute. that is 1 rep on the minute for 5 min. then 70%x1x5 on the minute. then 75%x1x5 on the minute. then take as much time as you need in between sets. 80%x1, 85%x1, 88%x1, 80%x1, 85%x1, 88%x1.
2. snatch: work up to 75%x1
3. fs: medium single
4. chin ups: 25
5. sit ups: 50 weighted
CrossFitters (Deload week)
Warm Up: Row 500m, then junk yard dog. Next, Burgener warm up (clean grip)+ jerk skill transfer exercises.
Strength: Work up to a 1 RM clean and jerk, then 10 rounds - Every 60 seconds, perform the following...
2x clean + 1 jerk @ 65% 1 RM
Work Capacity: Complete the following for time...
200x ball slams
*Any time you stop/break, stop what you are doing and perform 5x burpees
Recovery: Myofascial release, ice bath, hydrate