Monday, Septemeber 5th, 2016

WEIGHTLIFTING PROGRAM:

1.  2 pos snatches: 5 sets x 2 reps ( 1x hang + 1x floor).
2. positional snatch pulls with pause at each position: 5 sets x 1 reps. you choose the weight.  use good form. here are the positions: starting position….lift to: 1″ from ground, pause 1 sec.  lift to 1″ below knee, pause 1 sec.  lift to 1 ” above knee, pause 1 sec. lift to mid thigh, pause 1 sec.  lift to down position pause 1 sec.  stand to the high hang….pause 1 sec…now reverse the same positions and pause 1 sec at each pos.  this is 1 rep and 1 set.
3. snatch push press: 5 sets x 5, 4, 4, 3, 3 reps.  you choose the weight.  get strong at the top. pause at top 1 sec.
4. roman chair sit ups on glute ham if you have it.  pause 1 sec with your back parallel to the floor…then sit up. 100 reps
5. back extensions: 3 sets of 10 no weight.  pause at parallel then return to start.
6. 7 min cold shower.