Tuesday 5.19


BARBELL

[Warm-up]

10 minute cardio of choice

“Burgener warm-up”

-Dip and shrug

-Dip and high pull

-muscle snatch

-ohs

-snatch balance

Build to 70% (snatch) in 3-4 sets.


[workout]

Snatch Deadlift + Snatch - 70% x (1+1) x 5 sets

Power Clean + Push Jerk - 70% x (1+1) x 5 sets

OHS - 70%x1repx3sets


[Accessory]

3 sets:

15 Good mornings

15 Sit Ups



BASIC TRAINING

[Warm-up]

Pigeon stretch x 1 min. each side

Samson x 1 min. Each side

Inch worm up/down dog x 1 min.

3 sets:

20 Mountain climbers (R+L=1)

10 RDL’s

10 Bent over Rows



[20 minute EMOM]

Even minutes:

30 Double-unders

Odd minutes:

Descending DeadLifts

10-9-8-7-6-5-4-3-2-1

-Decrease 1 repetition every set.

-Increase load every two sets (if possible).