Weightlifting

WEIGHTLIFTING PROGRAM: BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT. cleans: WARM UP with 3 position cleans then: warm up to 80%x1x5 sets. clean  pulls: .   100%x3x3, jerks behind neck from rack: 5 sets.  3, 2, 1, 1, 1, 1  increase weight each set. back extensions using a barbell: come to parallel and […]

WEIGHTLIFTING PROGRAM: front squat: 10 sets x 3 reps @85% 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 seconds at each positions lower the weight eccentrically […]

WEIGHTLIFTING PROGRAM: BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT. snatch: warm up with 3 position snatch for 2 sets…bar or very light weight.  then work up to 80% x 1 x 5 singles with 90 seconds rest. snatch  pulls;  just like the snatch.  90%x3,  100%x3x2 snatch balance no dip: 4 sets x 2 […]

WEIGHTLIFTING PROGRAM: REST DAY

WEIGHTLIFTING PROGRAM: WARM UP ACCORDINGLY just like a meet. power snatch+snatch balance no dip: 1+1 x 4 sets. snatch: wave training: 70%x2, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1 rest 10 min clean and jerk: 60%x1+1, 70%x1+1, 80%x1+1, 85%x1+1×3 sets. 25 strict pull ups. 50 sit ups using weight behind head.