Tuesday, August 22nd 2017

6 RFT:
15 Wallballs (20/14)
2 Muscle-Ups/6 C2B/10 Pull-Ups
30 DU
10 OH DB Lunge (50/35)

Ab trifecta


OLY Class @ 1830

Junk yard dog
Burgener warm up
Skill transfer exercises

1.Snatch slow tempo pulls to high hang, snatch from high hang, then take bar to hang and snatch, then take bar back to floor and snatch x 5 sets. Bar takes 10 sec to get to the high hang, pause at the high hang, snatch from high hang, then snatch from the hang, then snatch from the floor. 1+1+1 x 5 sets.
2.Snatch pause tempo pulls: 3 sets x 2 reps. Pause at each position 1001, 1002 count. (Weight here should be heavier than you used in exercise 1)
3.Sotts press out of a front squat: 1 front squat+5 sotts presses x 5 sets.
4.Good Mornings: parallel to ground. Use weight and pause 2 sec at the bottom. 2 sets x 5 reps (go up in weight from last week if you can)
5.Box jumps x 15 at 20″+ height.
6.Sit ups x 50 using a 5-10# plate behind head.