Weightlifting

WEIGHTLIFTING PROGRAM:  BURGENER WARM UP SKILL TRANSFER EXERCISES. snatch: work up to 75%x1x3, 80%x1x3 clean and jerk: same as snatch: front squat: 3, 2, 1, 1, 1, 1,1. heavy last single.

WEIGHTLIFTING PROGRAM: BURGENER WARM UP SKILL TRANSFER EXERCISES muscle snatch from floor: 3 sets x 3 reps. KEEP BAR CLOSE WITH STRONG TURNOVER. snatch high pulls x 3 setsx 3 reps. use 40%x3, 45%x3, 50%x3. power snatch+overhead squats. : 1+3 x 5 sets.. take %off best power snatch: 60%, 65%, 70%, 75%, 80%. clean high […]

WEIGHTLIFTING PROGRAM:  burgener warm up skill transfer exercises HANG CLEAN: 60%x3, 65%x3, 70%x3, 75%x3 80%x3 rack jerks behind neck: take bar from rack like a back squat using a clean grip: 60%x3, 65%x3, 70%x2 ,75%x2, 80%x1, 85%x1, 90%x1. clean  pulls: 90%x3x2, 95%x3x2, 100%x3 front squat:  80%x3, 83%x3, 85%x3x2. 88%x2x2. good mornings: 3 x 5 reps. […]

WEIGHTLIFTING PROGRAM:  WEEK 6… % TODAY BASED ON WHAT YOU DID ON SATURDAY.  HOWEVER, USE YOUR BODY TO TELL YOU TO GO UP OR DOWN…BASED ON FEEL.   TECHNIQUE RULES!!!  REMEMBER FUNDAMENTALS ARE THE WAY TO GET BETTER BURGENER WARM UP NEXT+SKILL TRANSFER EXERCISES! muscle snatch from floor: 3 sets x 2 reps.  keep bar […]

WEIGHTLIFTING PROGRAM: REST DAY