Workout of the Day
It's Friday the 13th so this one is going to be pretty good. Hopefully nothing crazy happens, but if it does, I'd like to think my programming has prepared you. Anyways...Warm-Up: 3x Burgener Warm-Up (Snatch) -- 135#/95#
This one is heavy kiddies, only put 135/95 on the bar if you can muscle snatch it 3 times each round
Strength: Work up to a heavy 1 rep Front Squat (not quite a true 1RM), then work up to a 1RM Snatch, then work back up to the previous Front Squat weight
NOTE: This is the way Burgener himself has clients work on the Snatch. Don't underestimate this, your legs will be gassed after completing the series of lifts.
Work Capacity: 12-9-6-3 reps for time of:
* Box Jumps (30"/24")
* Wall Balls (30#/20#)
More box jumps, I know you are all excited. This WOD should be quick, the focus for today is really on the strength section.
Extra Credit: 3 Rounds of:
* Accumulate 30s L-sit hold
* 20x GHD sit-ups
Post results to comments.
warm up: done (switched to 95# when practicing hang snatch)
ReplyDeletestrength: front squat: 185# ; snatch: 145#
work capacity: 4:08
extra credit: done (did not time)