27/06 – I do not like the Cone of Shame
June 24, 202401/07 – July 1776
June 30, 2024WARM-UP –
Burgener Warm Up (10-15 mins) (Snatch)
- 10 minutes with a PVC or Empty Barbell
- Perform 3-5 reps at each movement
-into-
- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
- 5 minutes, 2-3 times through
- Focus on footwork and finishing the pull
STRENGTH –
Squat Snatch:
- Heavy 3 Rep
- Heavy 2 Rep
- 3 Heavy Singles (Build to 85- 90% through the 3 singles)
- The heavy 3 rep and 2 rep should be touch and go.
WORKOUT PREP-
3 sets:
- 100m Run (build in pace)
- 3 Clean and Jerks (build in weight)
WORKOUT – “Good Afternoon, my name is Russell”
Freedom (RX’d)
4 Rounds
- 400m Run
- 10 Clean and Jerks (70/48)
COOL DOWN/MOBILITY –
- 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
- 1 Min Calf and Big Toe Stretch (each leg)
- 2 Min Bench Stretch for Lats
- 1 Min Ring Bicep Stretch
