Weightlifting

WEIGHTLIFTING PROGRAM: 1. snatch:  (70%x1, 75%x1, 80%x1)2 2. clean and jerk: (70%x1+1, 75%x1+1, 80%x1+1)23. front squat: 3, 2, 1, 1, 1, 1, 1 4. ab mat sit ups with weight behind head: 50 total.

WEIGHTLIFTING PROGRAM: 1. POWER CLEAN+ HANG POWER CLEAN+ CLEAN: 1+1+1X6 WORKING SETS. 2. FRONT SQUATS+JERK: 3+1 X 6 SETS. 3. SNATCH BALANCE NO DIP: 3, 3, 2, 2, 1, 1,4. CLEAN  PULLS: 3 SETS X 3 REPS.  MAKE THE BAR PLATES SING TO YOU. BRING BAR DOWN TO 1″ FROM GROUND AND START FROM THERE ON […]

WEIGHTLIFTING PROGRAM: high hang power snatch, hang power snatch, snatch: 1+1+1 x 6 working sets.  try to increase the weight each set.  the high hang is a tough lift….dip straight down as dipping for a jerk.  your weight will be kept fairly light because i do not want any hinge whatsoever.  NO MISSES.  all perfect […]

WEIGHTLIFTING PROGRAM: REST DAY

WEIGHTLIFTING PROGRAM: front squat: 3, 2, 1, 1, 1, 1, 1 rest 10 min snatch: work up to a heavy single, back off 10 kg x 1, back off 10 kg x 1 rest 10 min clean and jerk: work up to a heavy single stretch and mobility exercises.