Weightlifting

WEIGHTLIFTING PROGRAM: BURGENER WARM UP, SKILL TRANSFER EXERCISE. front squat: 60%x3x10 reps.  pause 1 sec at bottom. back squat: 60%x3 x 3 reps. pause 1 sec at bottom. military press off rack. 5 x 5. bent over rows with barbell: 3 x 10 reps. 50 toes to bar. box jumps: jump up to a box […]

WEIGHTLIFTING PROGRAM: NEW CYCLE.  12-16 WKS, BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT. 3 pos snatch: high hang, mid thigh, floor.  warm up accordingly.  50%X1+1+1, 55%x1+1+1, 60%x1+1+1, 65%x1+1+1 x 3 snatch tempo pause pulls; pause 2 sec at each position.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down […]

WEIGHTLIFTING PROGRAM:  REST DAY

WEIGHTLIFTING PROGRAM: snatch: work up to easy 3, 2, 30%x1, 40%x1, 45%x1, 50%x1x3 clean and jerk: same as snatch front squat: 60%x3, 70%x2, 80%x1x5 sets.

WEIGHTLIFTING PROGRAM: tempo snatch pull: no pauses….take to 5th position and on the 6th position….snatch.  then back down taking 10 sec.  very, VERY, LIGHT WEIGHT.  NO MORE THAN 20-40% OF 1 RM.  X 6 SETS. clean pull+clean+jerk: 1+1+1 x 5 sets. easy weight.  you should feel rested, but i still want you to be ready […]