Week 2 of 4-In Week 2 you will use similar weights to Week 1 but with an increase in Volume.
Warm-up:
10xJunkyard Dog
Burgener Warmup
Skill:
Launch Position Snatch Shrugs With Bar -20 Reps
WOD:
Clean and Jerk-5x 3+ @ 80% of Last Mondays Heavy Single
Clean Pull- 4x3
Back Squat- 5x5
Also this week I have started the seven part series to Warm-Up Room Etiquette:
Part 1:
Focal Point
The Focal Point is the area is a lifters sight of view. Also known as the no no area. When a lifter goes to lift, unless you are a coach of the lifter, you DO NOT walk in front of the lifter. This is because any distraction could cause a missed lift or an injury. This is the basic step. Remember do not walk in front of a lifter.
Warm-up:
ReplyDelete10xJunkyard Dog
Burgener Warmup
Skill:
Launch Position Snatch Shrugs With Bar -20 Reps
WOD:
Clean and Jerk-5x 3+1 @ 100
Clean Pull- 4x3 @ 95, 115, 125
Back Squat- 5x5 @ 135