Weightlifting

WEIGHTLIFTING PROGRAM: 1. Front squat + box jumps:  3 front squats +5 box jumps x 5 sets. 2. muscle snatch from floor: 3 sets x 3 reps. 3. high hang snatch+3 sotts presses: 3 sets x 3+3  reps.  this is from the standing tall position….dip straight and snatch while in the hole, do a sotts […]

WEIGHTLIFTING PROGRAM: 1. Front squat: 3, 2, 1, 1,  1, 1, 1 2. Power clean+clean+ jerk: 1+1+1 X 6 sets. 3. Clean deadlifts: 5 sets X 3: work position here…do not go over 5 kg from best clean:  maintain perfect position at lift off, at mid thigh (launch) and down position.  Go down the same […]

Rest Day

WEIGHTLIFTING PROGRAM:  1. SNATCH: 3, 2, 1, 1, 1, 1, 1 2. CLEAN AND JERK: 3, 2, 1, 1, 1, 1, 1 3. FS: 3 2, 1, 1, 1, 1, 1 4. 100 SIT UPS.

WEIGHTLIFTING PROGRAM:  1. snatch: 3, 2, 1, 1, 1, 1, 1, 2. clean and jerk: 2, 2, 1, 1, 1, 1, 1 3. front squat: 3, 2, 1, 1, 1, 1,1