Monday, July 25th, 2016

WEIGHTLIFTING PROGRAM: (snatch day) no misses!!

1. muscle snatch from floor: 3 sets x 2 reps
2. high hang snatch+snatch balance no dip+sotts press: 1+1+1 x 3 sets
3. snatch: work up to 5 singles….going heavier each set.  work on technique and speed.  work on keeping the bar as close to the body as you can.
4. snatch russian pulls: 3 sets x 3 reps.  this is like a snatch high pull from the floor.  just keep pulling after the explosion keeping elbows high and outside.  weight should be medium heavy.
5. back extensions: 3 x 10 using weight.
6. 100 ab mat sit ups.