tuesday: junk yard dog, burgener warm up, skill transfer exercises.
1. in the hole front squats: set the bar at rock bottom. take the weight from the bottom and stand up! lower weight in 10 sec...repeat performing 2 reps. do a total of 6-8 sets with the heaviest weight you can use!!
2. back squats: work up to 75%x3x5
3. 100 ab mat sit ups
Warm Up: 100 x double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM deadlift.
Strength: deadlift - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: 5 rounds - Complete as many rounds as possible in 3 minutes of...
3x power snatch (50kg/40kg)
6x box jumps
9x toes to bar
*Rest 1 minute between rounds
Core: 1x max plank hold, 1x max wall sit