Weightlifting

WEIGHTLIFTING PROGRAM: snatch: work up to (75%x1, 80%x1, 85%x1)2 waves.  90 sec between each set. rest 15 min. 2. clean and jerk: same as snatch 3. front squat; 3, 2, 1, 1, 1, 1, 1.

WEIGHTLIFTING PROGRAM: REST DAY!!

WEIGHTLIFTING PROGRAM: back squat: 2 @85% 2 @88%, 2@90%x3 sets. front squats: 3 sets x 2 reps @70% isometric snatch pulls at all 6 positions: select a 80% weight.  work hard pulls for 10 seconds at each position. 1″ from floor, 1″below knees, 1″above knees, mid thigh, scoop aka down position, finish.  after holding 10 […]

WEIGHTLIFTING PROGRAM:  3 (barksi hang cleans+jerk:  (65%x1+1+1, 70%x1+1+1, 75%x1+1+1)3 waves. deficit clean deadlifts+shrug: work up to 100%x3+1 shrug at end, 105%x3+1, 110%x3+1.  work positions. back extensions with a barbell on back: 4 x 8 reps. sit ups x 15 with 10 kg plate behind head.  keep feet on ground.

WEIGHTLIFTING PROGRAM: front squat: 3 reps @85%, 2 reps @90%, 1 reps at 93%, 1 rep@95% Back squats: 3 sets x 2 reps @70% isometric snatch pulls at all 6 positions: select a 85% weight.  work hard pulls for 10 seconds at each position. 1″ from floor, 1″below knees, 1″above knees, mid thigh, scoop aka […]