Weightlifting

WEIGHTLIFTING PROGRAM; Front squat: 70%x3x10 Back squat: 70%x3x3 Overhead squat: 3, 2, 1, 1, 1, 1, 1 Chin ups: 25 reps sit ups: 100 ab mat situps.

WEIGHTLIFTING PROGRAM:   2 position snatch: 1 from hang (launch) 1 from floor.   Work up to (70%x1+1, 75%x1+1, 80%x1+1)2 waves. Snatch pulls: 95%x3, 100%x3x2 sets Snatch push press+snatch balance+sotts press: 1+1+3 x 5 sets. You select the weight to be used. The snatch balance can be with a dip or no dip….that is up to […]

REST DAY

WEIGHTLIFTING PROGRAM: front squat: 3, 2, 1, 1, 1, 1,1 snatch: work up to 70%x1, 75%x1, (80%x1, 85%x1, 90%x1)2 clean and jerk: same as snatch ab work: your choice

WEIGHTLIFTING PROGRAM: BACK SQUATS: 65%X3X10 SETS FRONT SQUATS: 65%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.