Warm up- If you get to class early please start your barwork! you can never do enough!

Snatch – 4 x 1  @ 95%

Clean and Jerk – 4 x1 @ 95%

Perform 7 to 8 warm up sets prior to reaching your 4×1 @ 95%

Back Squats – 5×5 – goal is to beat what you did last week in back squats

RDL’s – 5×5 – focus is on working your hamstrings and lower back, use the necessary weight to do so

If you did Memorial Day Murph, today is a technique day going to be performed in the 80% range.

Extra

MORE MOBILITY – do not neglect your shoulder mobility! If you struggle with heavy split jerks but you feel your technique is pretty solid look to your mobility!

Core Work – focus on stabilization, this means planks, I do not care which kind, be creative and perform at least 3 sets for 1 minute each.

Shoulders – banded pull aparts 50

If you are still recovering from Memorial Day please focus on doing extra mobility instead of the strength.

Link of the day – http://www.theironsamurai.com/  Check out the 7 deadly sins of weightlifting, it’s a good read!