Weightlifting

WEIGHTLIFTING PROGRAM:   REST DAY!

WEIGHTLIFTING PROGRAM: BURGENER WARM UP SKILL TRANSFER EXERCISES snatch pp+ohs+snatch sotts press: 1+1+3 x 3 sets. snatch: 3, 2, 1, 1, 1, 1, 1   go by feel. clean and jerk: 2, 2, 1, 1, 1, 1, 1   go by feel. strict pull ups x 50 bar bell curs: 50 reps.

WEIGHTLIFTING PROGRAM: (JUNK YARD DOG FIRST) burgener warm up skill transfer exercises high hang clean+ front squat +push press: 1+3+2 x 5 sets. clean tempo pause pulls: 3 sets x 2 sec pause at each position.  come back down and pause 2 sec at each position.  going up and down is the complete exercise for […]

WEIGHTLIFTING PROGRAM:   NEW CYCLE BEGINS TODAY.  THIS WEEK I AM NOT PUTTING ANY %% ON THE WEIGHTS.  USE YOUR BODY TO TELL YOU WHAT YOU SHOULD LIFT!!   high hang snatch+snatch balance no dip+ohs: 1+1+3 x 5 sets.  the high hang is straight up and down.  no power snatch!! snatch tempo pulls: 3 sets x […]

WEIGHTLIFTING PROGRAM: power clean+strict military press+push press: 1+5+5 x 3 sets.  you select the weight. snatch tempo pause(2 sec) pulls at 5 positions+snatch for the 6th position: take bar 1″from floor and pause, take bar to 1″below the knee and pause, take bar 1″above knee and pause, take bar to hang position (mid thigh) pause, […]