Friday, July 31, 2015

WARM UP
400 meter run at 60%
5 min joint prep
weighted body line on back (try and lay on the platform with arms over the platform to gain extra ROM x 10 reps plus 30 sec hold x 2 sets
world's greatest stretch x 6 reps

A. Daily 3 RM Clean and jerk
Take about 10 sec rest between reps 1.1.1 x 5 sets
Go up in weight with each set.
Start at approximately 75% of your max.

B. Every 60 sec x 10 sets @ 70-75% of your max
Front squat x 5 reps

C. 5 rounds for time:
    Power Snatch x 5 85/135 lbs
    Burpees over the barbell x 12