Weightlifting

WEIGHTLIFTING PROGRAM:  burgener warm up skill transfer exercises 3 POS CLEANS+JERK: 1 FROM HIGH HANG, 1 CLEAN FROM HANG, 1 CLEAN FROM FLOOR+JERK.  X 5 SETS. clean tempo pulls:  10 sec  up and 10 sec down =” one set.  hit all 6 positions.  3 sets front squat: 75%x3, 80%x3, 83%x3x5 sets. good mornings: 3 x […]

WEIGHTLIFTING PROGRAM: BURGENER WARM UP+SKILL TRANSFER EXERCISES. 1. mobility work—your choice based on your needs! 2. BOX SQUATS: 10, 8, 6, 4, 3 (pause and sit on the bench then EXPLODE out of the bench. 3. deficiet clean deadlifts:5 x 5,  (set up like a clean while standing on a 2″ block…. deadlift bar to […]

WEIGHTLIFTING PROGRAM: BURGENER WARM UP SKILL TRANSFER EXERCISES power snatch+snatch pp+ohs+snatch sotts press: 1+1+1+3 x 3 sets. power snatch+hang snatch+snatch balance no dip: 1+1+1 x 5 sets. power clean+hang clean+ jerk: 1+1+1 x 5 sets. strict pull ups x 50 bar bell curls: 50 reps.

WEIGHTLIFTINTING PROGRAM: REST DAY

WEIGHTLIFTING PROGRAM:    BURGENER WARM UP+SKILL TRANSFER EXERCISES. snatch on the minute: for 5 min same weight.  snatch on the minute for 5 min more weight.  snatch on the minute for 5 minutes more weight.  that is 15 minutes of snatch on the minute.  change weight only 3 times and after the 5th set. clean and […]