Weightlifting

Weightlifting

Monday June 5th, 2017

WEIGHTLIFTING PROGRAM:  WEEK 5…WE ARE ADDING % TODAY BASED ON WHAT YOU DID ON SATURDAY.  HOWEVER, USE YOUR BODY TO TELL YOU TO GO UP OR DOWN…BASED ON FEEL.  

TECHNIQUE RULES!!!  REMEMBER FUNDAMENTALS ARE THE WAY TO GET BETTER

BURGENER WARM UP NEXT+SKILL TRANSFER EXERCISES!

  1. muscle snatch from floor: 3 sets x 2 reps.  keep bar close.
  2. snatch high pulls+snatch: 3 sets x 2 reps….1+1 (1 muscle snatch+1 snatch)
  3. 2 Position snatch:  1 from hang, 1 from floor.  normal speed.  slow is smooth smooth is fast.  set 1 @60%, set 2@65%, set 3 at 70%, set 4 at 75%, set 5 @80%.  get perfect technique.
  4. snatch pulls: slow to the end of first pull (just above the knee) then explode.  4 sets x 3 reps at 90%x3, 95%x3, 100%x3x2.
  5. sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.
  6. back extensions: parallel to ground.  use weight and pause 2 sec at the top.  2 sets x 5 reps GO UP IN WEIGHT FROM LAST WEEK IF YOU CAN.
  7. sit ups x 50 using a 5-10 lb db behind head.
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