Tuesday, August 11th, 2015

WEIGHTLIFTING PROGRAM:

1.clean and jerk: work up to 60%x1, 65%x1, 70%x (on the minute)….rest 2 min.  then 75%x1, 80%x1, 85%x1 (every 90 sec.) repeat this cycle twice.

2. snatch: work up to 80%x1x5 sets.  rest as needed.

3. front squat: 3, 2, 1, 1, 1, 1, 1.  3 is a light warm up, 2 is a heavier warm up, then 5 singles going up in weight each single until the last single is about 85% or so.

4. back extensions : 3 x 5 parallel to the ground.  squeeze butt and hold for 5 seconds.

5. 25 toes to bar.