Weightlifting

WEIGHTLIFTING PROGRAM: barks cleans:  hang 3 reps, . 73%  x 5 sets. pp behind neck+pj behind neck +jerk behind neck  off rack: 1+1+1 x 5 sets. clean high pulls: 5 sets x 3 reps.  use good speed and keep bar close to you with the high pulls.  on high pulls the elbows come high and […]

WEIGHTLIFTING PROGRAM: front squat: 10 sets of 3 at 83% back squat: 3 sets of 2 at 80% snatch balance no dip x 1 +snatch balance with a dip x 1.  when the weight gets too heavy to go without the dip…..no longer perform the snatch balance without the dip. sit ups x 100 total.

WEIGHTLIFTING PROGRAM: Barski snatch:  hang 3 reps.  work up to 76% -82% for 5 sets. snatch push press+ohs: 5+3, 4+2, 3+2+, 2+1, 1+1,  choose the weight. snatch high pulls: get acceleration on bar: 3 sets x 3, 2, 1 reps….start at 85%x3, 90%x2x2, good mornings to squat: like last week….good morning to 45 degrees then […]

WEIGHTLIFTING PROGRAM: front squat: 10 sets of 3 at 80% back squat: 3 sets of 2 at 78% overhead squat: 5 sets of singles….moving up in weight each set to a med to heavy single on last set.

WEIGHTLIFTING PROGRAM: 2 pos snatch: floor 1 rep, hang 1 rep.  work up to 80% -83% or 8.0 -8.3 on the perceived exertion scale…..for 5 sets. snatch push press: 5, 4, 3, 2, 1, snatch pulls: get acceleration on bar: 3 sets x 3, 2, 1 reps….start at 95%x3, 100%x2, 100%+5 kg x 1. good […]