Tuesday, March 7th, 2017
WEIGHTLIFTING PROGRAM: LOOK AT MONDAY’S PROGRAM AND FOLLOW IT BUT NOW LOWER THE WORKING SETS TO: 85% OF OPENERS….SO AGAIN IF I WANT TO OPEN WITH 100 KG ON SATURDAY…I WOULD GO TO 85 KG FOR 2-3 SINGLES. snatch: work up to 85%x1x2-3 sets clean and jerk: same as snatch front squat: 3, 2, 1, […]
Monday, March 6th, 2017
WEIGHTLIFTING PROGRAM: warm up like you would in the meet. typically this is a bar, bar, 3 reps, 2 reps with progressing weights…then 5-7 singles getting you to 90% of your opener that you established on saturday. say if you wanted to open with 100 kg in the snatch, your warm up might look like […]
Thursday, March 2nd, 2017
WEIGHTLIFTING PROGRAM: DAY 4 OF THE 2 WEEK CYCLE PREPARING FOR A MAX ON 4 MARCH, 2017. drom (dynamic range of motion) + bar, bar, work. 1. snatch: work up to 80% x 1 x 5 rest 10 min 2. cln and jerk: work up to 75% x 1 x 5 rest 10 min 3. front […]
Monda, February 27th, 2017
WEIGHTLIFTING: 1. SNATCH: WORK UP TO 90% AS IN A MEET. BACK OFF TO 85% X 1 X 2, 80% X 1 X 2 REST 10 MIN 2. FRONT SQT: WORK UP TO A HEAVY SINGLE, -10 KG X 1, -20 KG X 2-3 X 2 3. GLUTE HAM BACK EXT: 3 X 10 […]