Weightlifting

WEIGHTLIFTING PROGRAM: 3 position snatch: one from high hang, 1 from Launch or hang, 1 from floor. 60%x1+1+1, (70%x1+1+1, 75%x1+1+1, 80%x1+1+) x 2 waves. Snatch pulls: work up to 95%x3x2, 100%x3 these are of your best snatch. Focus on position as well as getting speed thru the middle. Make the bar “sing to you!” Snatch […]

Rest day  

WEIGHTLIFTING PROGRAM: Snatch: work up to a heavy single Clean and jerk: work up to a heavy single Back squat: 3, 2, 1, 1, 1, 1.

Rest Day  

WEIGHTLIFTING PROGRAM: Snatch: work up to 85%x1x5 sets Clean and jerk: work up to 85%x1x5 sets. Front squat: 3, 2, 1, 1, 1, 1, 1 100 ab mat sit ups strict pull ups x 50