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| friends from sydney workout out at mikes gym! |
monday: week 15 of cycle.
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: work up to 75%x2, 80%x2, 83%x2, 85%x2, 80%x2, 75%x2
2. sn pulls: 100%x3, 95%x3
3. sn deadlifts standing on a 1-2" box: 100%+5kg x 2x2. on 2nd rep take 10 sec to get weight down.
4. sn pp: 5, 5, 5, 5
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM back squat.
Strength: Back squat - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: Complete 5 rounds of the following...
1x 20m prowler push (4/2x 45# plates)
10x handstand push ups
15x pull ups
20x wall ball (20#/12#)
*Rest 2 minutes between each round; therefore, go all out during the round, and focus on getting the reps unbroken!
Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x good morning (45#)
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