Warm Up 2X's:

  • Prowler Push Up and back
  • 60 sec. ea. side samson stretch
  • 10 PVC Pass throughs
  • 10 PVC OHS
  • 10 PVC Good Mornings
  • 30 sec. hollow hold
  • 10 pull ups

Burgner Warm Up w/ PVC

Mobility:
5:00 min Shoulder MOB

Strength, Oly Style:

1) 2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press: 3-5 sets x 3 reps within 90% of 1 RM 

3) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

*For portion 1, perform 2 snatch halting deadlifts at the knee with a 3 second pause. On the third rep, from the floor, perform a snatch pull. Think about form before weight on theseā€¦knees back, shift your weight back, sweep the bar back in, and keep your back angle the same. 

4) 3X10 Back extensions with plate

5) 3X10 Toes to Bar

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