Tueday, July 19th, 2016
WEIGHTLIFTING PROGRAM: front squat: 10 sets x 3 reps at 75% back squat: 3 sets x 3 reps at 75% back extensions: 3 sets x 5 reps….pause at the top 3 sec before completing next rep. if you can use weight, do so….if not use only body. no bending of the knees are allowed. come […]
Monday, July 4th, 2016
WEIGHTLIFTING PROGRAM:1. snatch: work up to approximately 85% x 1 rep x 5 sets.SELECTION OF WEAKNESS EXERCISE….3 SETS!2. front squat: 3, 2, 1, 1, 1, 1, 1SELECTION OF WEAKNESS EXERCISE….3 SETS.3. weighted sit ups with weight behind head x 50 total.
Tuesday, June 21st, 2016
WEIGHTLIFTING PROGRAM: NO MISSES front squat: 10 sets x 3 reps at 70% snatch halting deadlifts+ pulls: set up as in a snatch position…lift bar to hang (launch pos)+ pause 2 sec, lower bar to mid shin without bar touching floor, lift bar to hang position (launch pos)+ pause 2 sec. lower bar to shin […]
Saturday, June 18th, 2016
WEIGHTLIFTING PROGRAM: 1. snatch: max for the day rest 20 min 2. cj: max for the day rest 20 min 3. fs: heavy single 15 sec warm shower, 2 min cold rinse x 3 rounds.