Tuesday, June 13th, 2017

WEIGHTLIFTING PROGRAM: 

1. burgener warm up
2. skill transfer exercises
3. HANG CLEAN: 60%x3, 65%x3, 70%x3, 75%x3 80%x3
4. rack jerks behind neck: take bar from rack like a back squat using a clean grip: 60%x3, 65%x3, 70%x2 ,75%x2, 80%x1, 85%x1, 90%x1.
5. clean  pulls: 90%x3x2, 95%x3x2, 100%x3
6. front squat:  80%x3, 83%x3, 85%x3x2. 88%x2x2.
7. good mornings: 3 x 5 reps. use weight go to approximately 45 degree angle.
8. toes to bar x 10 reps x 3 sets.
9. 1 db snatch+ohs+sotts press+turkish get up+sotts press+stand….switch hands and repeat….this is one set.  do 3 sets.  go up in weight each set.