Weightlifting

WEIGHTLIFTING PROGRAM:  REST AND RECOVERY DAY WITH LIGHT WT. 1. snatch pulls+snatch: no more than 40 kg (can be less).  1 snatch pull+1 snatch x 5 sets. 2. clean pull+clean+jerk: no more than 50 kg (can be less): 1 clean pull+1 clean+1 jerk x 5 sets. 3. box jumps x 25 4. toes to bar […]

WEIGHTLIFTING PROGRAM: REST DAY

WEIGHTLIFTING PROGRAM;   NO MISSES!! 1. front squat: 5, 5, 4, 3, 2. ( last set is heaviest) 2. snatch deadlifts: 5, 4, 3,.  same form as a snatch, but 10-20% more than your best snatch with good technique. 3. snatch ohs + sotts press: 1+5, 1+4, 1+3 4. front squat+ sotts press (this is a […]

WEIGHTLIFTING PROGRAM:  remember today is a VERY LIGHT workout…i want a good warm up—then speed on the light lifts.  no more than a bar on the snatch and cj!!!  get loose….keep the fast twitch fibers firing with light weight.  keep the mobility while we are on this heavy cycle. 1. snatch: 3, 3, 2, 2, 1, […]

WEIGHTLIFTING PROGRAM:  REMEMBER WE ARE ON A STRENGTH CYCLE!!!  NO MISSES….GO BY FEEL!!!  BUT GO AS HARD AS YOU CAN WHILE LEARNING! 1. back squat: 5, 5, 5, 4, 3. ( last set is heaviest) 2. clean deadlifts: 5, 5, 5, 4, 3.  same form as a clean, but 10-20% more than your best clean […]