12.20.19

Warm Up

200m Row/Bike
  https://www.instagram.com/p/ByG4ex5B1BW/
20 Forward Leg Swings per leg- do these by the wall or rig post
20 Lateral Leg Swings per leg
20 Banded Lateral Walks (20 each direction)
20 Forward/Backward Banded Walks
20 Air Squats
10 hollow/arch kip swings

and finish with …

empty barbell

30 second ankle opener
10 back squat to press from behind the head
5 muscle cleans5 push press5 power cleans

Mobility:

10 glute bridges
5 single legged glute bridges + 10 second hold/side
20 second squat hold- normal stance
20 second squat hold- feet together



Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth


A.
Every 3:00 for 15:00 (5 sets)
Clean + Front squat + Jerk

sets 1-2 @ 65% of 1 RM C&J
sets 3-4 @ 70%
set  5      @ 75%
Do a clean + front squat + jerk.  Drop the bar.  Then do a clean + front squat + jerk.

B.  Back squat day 9
be sure to take your 2 1/2 minutes of rest in between the working sets
3 reps @ 50% 3 reps @ 60% 
then working sets of:
3 reps @ 70%1 rep  @ 80%
3 reps @ 75%
1  rep @ 85%
3 reps @ 80%
1 rep  @ 90%
3 reps @ 85%