Thursday, September 29th, 2016

WEIGHTLIFTING PROGRAM:

DIFFERENT WARM UP!

USE 1 DB OR 1 KB.   CLEAN +FS+SOTTS PRESS + STAND+ SPLIT JERK.  SWITCH ARMS….X 3 REPS X 3 SETS.

1. 3 POS CLEANS: high hang x 1, mid thigh x 1, floor x 1 x 5 sets.

2. Rack jerks off rack: 3, 3, 2, 2, 1, 1, .  Use good speed and foot work. No misses.

3. Clean pause pulls: floor set for 1 sec.+ 1″ off floor hold 1 sec.+ 1 ” below knee hold for 1 sec+ 1″ above knee pause 1 sec….+ hang position pause 1 sec. + hang position pause 1 sec; + scoop (down) pause 1 sec. + hang…..repeat down in same order.  Perform 3 sets.  Use perfect form.

4. Good mornings x 10 x 3 sets use weight.  Your choice.  Use good form!

5. Toes to bar x 50