Warm-up:
back squat
good mornings
3x3 front squat (115,135,155)
Burgener warm-up
hang power snatch
Performance Menu WOD 112707
3x1 3-position snatch (75#, ~60%)
3x(1+2) muscle snatch + snatch balance (65,2x55)
4 rounds for time of:
5 DB upright row (50#, ~35% BW)
5 DB swings (50#, ~35% BW)
5 (per arm) DB snatch (30#, ~25% BW)
I did the snatches from varying hang positions into a full squat. The metcon took less than 5 minutes (no watch), but was surprisingly painful.
Olympic Weightlifting New Zealand:
Tuesday, November 27, 2007
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2 comments:
Have you found that doing the Burgener warmup everytime is improving your technique? Also, do you just do the pvc or do you add weight to it?
The warm-up is good, I find it useful for loosening up; my shoulders and traps usually need a couple of rounds to get to the required flexibility.
I use a bar (45#) without any extra weight.
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