Weightlifting

WEIGHTLIFTING PROGRAM: front squat: 3, 2, 1, 1, 1, 1,1 snatch: work up to 70%x1, 75%x1, (85%x1, 88%x1, 92%x1)2 clean and jerk: same as snatch ab work: your choice

MERRY CHRISTMAS!   REST DAY

WEIGHTLIFTING PROGRAM: BACK SQUATS: 78%X3X10 SETS FRONT SQUATS: 78%X3X3 SETS SNATCH BALANCE: 3, 2, 1, 1, 1, 1, 1 SIT UPS USING A 5 KG PLATE BEHIND HEAD: 3 X 5-10 REPS. HAVE SOMEONE HOLD YOUR FEET OVER A BENCH. PLACE THE PLATE BEHIND HEAD AND PERFORM A SIT UPS WITH ELBOWS TOUCHING THE KNEES.

WEIGHTLIFTING PROGRAM: 3 POS CLEANS: (65%x1+1+1, 70%x1+1+1, 75%x1+1+) x 2 waves RACK JERK BEHIND NECK+JERK: TAKE BAR OFF RACK FROM THE BEHIND NECK POSITION PERFORM 1 JERK….LOWER THE BAR TO THE FRONT POSITION AND DO 2ND JERK: 1+1 X 5 SETS. You select the weight to be used. Proper footwork and drive thru and under […]

WEIGHTLIFTING PROGRAM: 1. FRONT SQUATS: 78%X3X10 SETS 2.BACK SQUATS: 78%X3 X3 SETS 3.OVERHEAD SQUATS: 3, 2, 1, 1, 1, 1, 1 4.TOES TO BAR: 50 REPS.