Weightlifting

NOTE: OPEN GYM SUNDAY WILL BE FROM 10:30-12:00   WEIGHTLIFTING PROGRAM: 1. Snatch: warm up then work up to your heaviest weight within 5 singles.  No missis. 2.  Clean and jerk: same as snatch 3. Box jumps X 25 4. 100 weighted sit ups

WEIGHTLIFTING PROGRAM: REST DAY!

WEIGHTLIFTING PROGRAM: 1. Front squat: 5 sets X 6 reps at: 60%, 65%, 70%, 75%, 80% 2. Back squat: 3 sets X 3 reps at: 60%, 65%, 70% 3. Front squat+Scotts press: 1 front squat +3 Scotts press X 5 sets.  You choose the weight. 4. Toes to bar X 50 reps.

WEIGHTLIFTING PROGRAM: Tempo back squat: 4 sets of 8 reps at 60%, 65%, 70%, 75%.  those %% are a feel.  not necessarily the true % of a 1 rm. the tempo should be 5 sec down, 0 sec pause, explode back up. Tempo front squat: 3 x 3 reps.  light to medium.  5 sec down […]

WEIGHTLIFTING PROGRAM:  2 pos snatches: 5 sets x 2 reps ( 1x hang + 1x floor). positional snatch pulls with pause at each position: 5 sets x 1 reps. you choose the weight.  use good form. here are the positions: starting position….lift to: 1″ from ground, pause 1 sec.  lift to 1″ below knee, pause […]