Weightlifting

WEIGHTLIFTING PROGRAM: REST DAY!!

WEIGHTLIFTING PROGRAM: back squat: 10 sets x 3 reps @80% snatch balance no dip x 5 sets x 2 reps….select weight appropriately.  + snatch balance with a dip: going heavier….3 sets x 1 rep. box jumps x 5 reps x 3 sets.

WEIGHTLIFTING PROGRAM: BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT. 2 pos clean+jerk:  mid thigh, floor.  warm up accordingly.  65%x2+1, 70%x2+1, 75%x2+1, 80%X2+1×2 sets, 83%x2+1×2 sets. clean pulls: work up to 90%x3, 95%x3, 100%x2.  bench press: 4, 3, 2, 5.  go up in weight 100 sit ups

WEIGHTLIFTING PROGRAM: front squat: 10 sets x 3 reps @80% isometric snatch pulls at all 6 positions: select a 75% 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. 2 pos snatch:  mid thigh, floor.  warm up accordingly.  65%x1+1, 70%x1+1, 75%x1+1, 80%X1+1X3 sets snatch tempo pulls; take 10 sec to go up and another 10 sec to come down.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, […]