Weightlifting

WEIGHTLIFTING PROGRAM: 1. back squat: 3, 2, 1, 1, 1, 1, 1 2. front squat: 3, 3, 3

WEIGHTLIFTING PROGRAM: 1. power clean+clean+jerk: 6 sets. 2. clean pulls: 3 x 3 3. 100 sit ups 4. good mornings to a 45 degree angle: 3 x 10.  light weight.

WEIGHTLIFTING PROGRAM: 1. front squats, 3, 2, 1, 1, 1, 1, 1. (5 box jumps after each set of front squat) 2. back squats: 3, 3, 3, 2, 2,  ( no misses) 3. push press: 5, 4, 3, 2, 1. 4. back extensions: 10, 8, 6, 4.  use a bar. 5. toe touches x 50

WEIGHTLIFTING PROGRAM: 1. power snatch+snatch: 1+1 x 6 sets.  no misses!!! 2. high hang power pulls using straps off a rack: 5, 4, 3, 3, 3.  do not forget to finish.  use heavy weight. 3. 100 sit ups.

WEIGHTLIFTING PROGRAM: 1. pwr snatch+snatch balance no dip: 3+3×4 sets 2. snatch+snatch balance: 1+1×3 sets. 3. muscle snatch from floor: 2 sets x 2 reps. 4. snatch pulls off the blocks from mid thigh: 3 x 3 reps (heavy but maintain good form) 5. 100 ab reps…..you choose the exercise.