Weightlifting

WEIGHTLIFTING PROGRAM:  BURGENER WARM UP+SKILL TRANSFER EXERCISES. FRONT SQUAT: 3, 2, 1, 1, 1, 1, 1 snatch: work up to 75%x1, 80%x1, 85%x1 for 3 waves. clean and jerk: work up to 80%x1, 85%x1 for 2 waves. front squat: 1, 1, 1, 1. sit ups using 25 lb plate behind head x 25 reps total.

WEIGHTLIFTING PROGRAM: REST DAY!!

WEIGHTLIFTING PROGRAM: BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT. 2 pos cleans:  mid thigh, floor.  warm up accordingly.  55%x1+1, 60%x1+1, 65%x1+1, 70%X1+1×3 clean tempo pulls; 10 sec to get to top, 10 sec to return to floor.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to […]

WEIGHTLIFTING PROGRAM:  REST DAY!!

WEIGHTLIFTING PROGRAM:  BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT. 2 pos snatch:  mid thigh, floor.  warm up accordingly.  50%X1+1, 55%x1+1, 60%x1+1, 65%x1+1, 75%X1+1X3 SETS. snatch tempo  pulls;   6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the […]