Thursday, July 27th, 2017
WEIGHTLIFTING PROGRAM: Back squat: work up to 72% of 1 rm: 10 sets x 3 reps. front squat: work up to 72% of 1 rm: 3 sets x 3 reps. military press+pp+pj: 5sets x1+1+1. work up in weight each set. toes to bar: 25 reps total.
Wednesday July 26th, 2017
WEIGHTLIFTING PROGRAM: BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT. BARSKI cleans(HANG clean): mid thigh only. no straps. do not put bar down. warm up accordingly. 50%X3, 55%x3, 60%x3, 65%x3, 70%x3x2. clean pulls; just like the snatch. 90%x3, 95%x3, 100%x3x2 jerks behind neck from rack: 5 sets. 3, 2, 1, 1, 1, 1 increase […]
Tuesday, July 25th, 2017
WEIGHTLIFTING PROGRAM: front squat: work up to 72% of 1 rm: 10 sets x 3 reps. back squat: work up to 72% of 1 rm: 3 sets x 3 reps. military press: 5 x 5. work up in weight each set. back extensions: 3 x 1o….no weight but hold body parallel for 2 sec count […]
Monday, July 24th, 2017
WEIGHTLIFTING PROGRAM: BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT. BARSKI (HANG snatch): mid thigh only. no straps. do not put bar down. warm up accordingly. 50%X3, 55%x3, 60%x3, 65%x3, 70%x3x2. snatch pulls; just like the snatch. 90%x3, 95%x3, 100%x3x2 snatch push press: 5 sets. 5, 5, 4, 4, 3, 3 increase weight each […]