Saturday, June 3rd, 2017

WEIGHTLIFTING PROGRAM: 

BURGENER WARM UP+SKILL TRANSFER EXERCISES.

1. snatch high pull+snatch: 1+1 x 4 sets.
2. snatch: 1, 1, 1, 1, 1  go up in weight each set.  no misses.  90 sec rest between sets.
3. clean and jerk: 2+2, 1+1, 1+1, 1+1, 1+1, 1+1.  no misses….90 sect rest between sets.
4. front squats: 75%X3, 80%x3, 85%x3, 88%x2, 90%x2, 95%x1, 80%x3x3
5. sit ups x 25 reps with heavier weight behind head.
6. strict pull ups x 25.