tuesday: junk yard dog+burgener warm up + skill transfer exercises.
1.pause front squat: 10 sets x 3 reps at 70%
2. back squat: 5 sets x 3 reps at 70%
3. abs: your choice 100 reps!
Warm Up: Myofascial release, then range of motion drills and mobility work. Next, work up to a 1 RM back squat.
1) Muscle snatch - Work up to a 1 RM for the day.
2) Snatch - Work up to a 2 RM for the day.
Work Capacity: Complete the following for time:
21-15-9 reps of: Pull ups, ball slams (25#/15#)
Core: 1x max plank hold
*If under 4 minutes, perform a second max plank hold.