JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.
- 3 pos snatch: high hang, mid thigh, floor. warm up accordingly. 65%X1+1+1, 70%x1+1+1, 75%x1+1+1, 78%x1+1+1 x 3
- snatch tempo pause pulls; pause 2 sec at each position. 6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position. that is 1 rep and 1 set. perform 4 sets.
- snatch push press+OHS: 3+3 x 5 increase weight each set.
- kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. (love this exercise!!)
- back extension: 3 x 10 with bar. pause 3 sec at top.
- sit ups x 100 reps.
REST DAY, CHURCH DAY, FAMILY DAY?!
- snatch: work up to 85%x1x5 sets every 90 sec.
- rest 15 min
- clean and jerk: work up to 85%x1x5 sets every 90 sec.
4. front squat: 3, 2, 1, 1, 1, 1, 1