Friday, March 15, 2019-Week Four- Day Five

2 sets:

Burgener Warm up (One set with PVC pipe, one set with light barbell)

Pause Position Pulls: 1 ascent + 1 descent. Pause at each position for 3 seconds (one inch off floor, below the knee, above the knee, mid thigh, power position)


Pause Snatch Balance (pause for 3 seconds in the bottom): 5×1

Power Clean+ Push Jerk (1+1) x 5

Clean Pull on 2” riser: 3×3 @ HEAVY load. Use Straps

3 sets:

Single arm KB Front Rack Step Ups x 8 each leg

Pendlay Rows x 10

KB Side Bends x 25 each side 

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