Tuesday, November 7th 2017
1. Strength
Deadlift
A. 4×5 @80%
B. 5×3 @90%
C. 1RM
D. 3×10 @70%
2. Conditioning
3 RFT:
20 Burpees
15 Clean and Jerks (115/80)
75 Double-Unders
OLY CLASS @ 1830
Junk yard dog
Burgener warm up
Skill transfer exercises
1. Tempo snatch pull: no pauses. Take to 5th position and on the 6th position, snatch. Then back down taking 10 sec. Very, very, light weight. No more than 20-40% of 1RM for 6 sets
2. Clean pull+clean+jerk: 1+1+1 x 5 sets. Easy weight. You should feel rested, but I still want you to be ready for a new cycle coming up
3. Front squat: 3, 3, 3, 3, 3 medium weight. Maybe 50-60% of best clean
4. Good mornings: light….to 45-degree angle. 3 sets x 5 reps
5. Ab work. Your choice