Weightlifting

WEIGHTLIFTING PROGRAM: Snatch: work up to (70%x1, 75%x1, 80%x1)3 waves. Clean and jerk: work up to (70%x1, 75%x1, 80%x1)3 waves Good mornings: 3 x 10 the last rep make explosive. You choose the weight.

WEIGHTLIFTING PROGRAM: Snatch: work up to 85%x1x5 sets Clean and jerk: work up to 80%x1x5 sets. Snatch balance: 3, 2, 1, 1, 1, 1, 1 Back squat: 3, 2, 1, 1, 1, 1, 1

WEIGHTLIFTING PROGRAM: Snatch: work up to 80%x1x5 sets. Clean and jerk: work up to 80%x1x5sets Front squat: 3, 2, 1, 1, 1, 1, 1, Chin ups: 25 100 ab mat sit ups

REST DAY

WEIGHTLIFTING PROGRAM: Snatch: 2, 2, 1, 1, 1, 1, 1, Clean and jerk: 2, 2, 1, 1, 1, 1, 1 Front squat: 3, 2, 1, 1, 1, 1, 1