Saturday, June 10th, 2017

WEIGHTLIFTING PRGRAM: JUNK YARD DOG FIRST.

burgener warm up

skill transfer exercises.

1. snatch: 3, 2, 1, 1, 1, 1, 1……work up to a heavy single.  use the same warm up protocol you would use in a weightlifting meet.

2. clean and jerk: 2, 2, 1, 1, 1, 1, 1.  work up to a heavy single.  use the same warm up protocol you would use in a weightlifting meet.

3. front squat; 3, 2, 1, 1, 1, 1, 1.