Monday, November 30th, 2015

WEIGHTLIFTING PROGRAM:

1. 2 position snatch: 1 from hang (launch) 1 from floor.   Work up to (70%x1+1, 75%x1+1, 80%x1+1)2 waves.
2. Snatch pulls: 95%x3, 100%x3x2 sets
3. Snatch push press+snatch balance+sotts press: 1+1+3 x 5 sets. You select the weight to be used. The snatch balance can be with a dip or no dip….that is up to you.
4. Good mornings: 3 x 10 reps. To a 45 degree angle. Explode upward on that last rep. you select the weight. Remember to hold down the bar on your back on the last rep when you explode.
5. Sit ups using a 5 kg plate behind head 5 x 5. Have someone hold your feet down over a bench. Plate behind head….sit up with elbows to knees.