|in hawaii having a blast. 3 important members of my family. 2 missing + grandchild!!! |
monday: starting a new cycle. you have had a rest week. i want to work on a bulgarian mentality for 3-4 wks and see if you can improve your numbers. have at it and have some fun. EVERY WORKOUT I WANT JUNK YARD DOG + BURGENER WARM UP+ SKILL TRANSER EXERCISES INCLUDING 3 POS SNATCH X 3 REPS AT EACH POSITION.
1. front squat: heavy single
2. snatch: work up to 90% (this is heavy but is more by feel) x 1. 85%x1x2, 80%x1x3
3. cln and jerk: work up to 85%x1, 80%x1x2
4. back squat: heavy single
5. abs: your choice.
CrossFitters (Deload week)
Warm Up: 2 minutes of jump rope, 30x air squats, 2 minutes of jump rope, 30x toes to bar.
Work Capacity: "Annie". Complete 50-40-30-20-10 reps of...
Endurance: Run 3 miles as fast as possible