|BEAU COACHING IT UP!!|
junk yard dog+burgener warm up+ skill transfer exercises.
1. PWR cln+ clean and jerk: 70%x2+1x2, 75%x2+1x2, 80%x2+1x2...that is 1 pwr clean+1 clean=2...then the jerk.
2. clean pulls standing on a 1" block. use straps as well.: 105%x3x2
3. good mornings: 3 x 8 you choose the weight. keep same pulling angle at the end of first pull.
4. toes to the bar x 25
Warm Up: Myofascial release, then ROM drills and mobility work. Then work up to an 80% back squat.
1) Back squat: 10 sets x 3 reps @ 80% 1 RM.
Work Capacity: Complete as many rounds as possible in 20 minutes of:
15x DB thrusters (50#/30#)
Core: 3 rounds - 20x GHD sit ups, 10x reverse hypers (heavy)