monday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.
|i love this pix of driving thru the jerk!|
wk 6 of cycle.
1. 2 pos snatch: work up to 80%x1+1 rep at each position x 5 sets.
2. snatch push press: 5,5,5,5,5
3. snatch pulls standing on 2" box: work up to 90%x3x3 but on last rep take down in 10 seconds.
4. glute ham back extensions 3 x 10
5. 100 sit ups
6. 50 chins
20 rounds - 60 second max distance row, 60 seconds rest. Goal is 250+ meter per round
Back squat: Warm up, then 65%x5 reps, 75%x5 reps, 85%x5+ reps.
*Add 10 pounds to your 1 RM from last cycle.
*If you are an advanced lifter, use 90% of your 1 RM
10 rounds: EMOM, perform:
3x bar muscle ups.
*Remainder of the time is spent performing max rep double unders