Monday, March 6th, 2017

WEIGHTLIFTING PROGRAM:

1. warm up like you would in the meet.  typically this is a bar, bar, 3 reps, 2 reps with progressing weights…then 5-7 singles getting you to 90% of your opener that you established on saturday.  say if you wanted to open with 100 kg in the snatch, your warm up might look like this: bar, bar, 40 kg x 3, 50 kg x 2, 60 kg x 1, 70 kg x1 80 kg x 1, 85 kg x 1, 90kg x 1 for maybe 2 sets.

rest 10-15 min to mimic the contest.  its also very important to check body weight to ensure you are not over by too much and under by too much.  i like my athletes to be approximately 2 kg over on monday.

2. clean and jerk: same as the snatch.

3. front squat: 3, 2, 1, 1, 1, 1, 1. (can be heavy)

stretching and mobility after.