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
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 these…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