Tuesday, October 24th 2017
1. Strength
Back Squat
A. 4×5 @80%
B. 5×3 @90%
C. 1RM
D. 3×10 @70%
2. Conditioning
21-15-9:
DB Snatches (50/35)
Calorie Row/Bike
…Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups
OLY CLASS @ 1830
Junk yard dog
Burgener warm up
Skill transfer exercises
1. Snatch
1@ 75%, 80%, 85%, and 2 @ 90% (from Saturday)
2. Clean and jerk
same as the snatch
3. Front squat
3, 2, 1, 1, 1, 1, 1
4. Core work
Ab Trifecta
5. Good mornings
2 x 10 reps, light