Saturday, September 19th, 2015
WEIGHTLIFTING PROGRAM: just like a meet. warm up and then take 3 reps to get your max for day. rest 2 min between sets. 1. snatch: max for the day 2. clean and jerk: max for the day.
Thursday, September 17th, 2015
WEIGHTLIFTING PROGRAM: 1. 3 position cleans: 1st rep from floor, 2nd rep from 2″ BELOW the knee, 3rd rep from hang. just like monday with the snatch. :work up to (65%x1+1+1, 75%x1+1+1, 80%x1+1+1) 2 2 waves!! 2. front squat+jerk: 2+1 x 5 sets. you select the weight. go on feel but a […]
Wednesday, September 16th, 2015
WEIGHTLIFTING PROGRAM: 1. front squats: 80%x3x10 2. back squats: 75%x3x10 3. 100 sit ups 4. 25 pull ups strict.
Tuesday, September 15th, 2015
WEIGHTLIFTING PROGRAM: 1. 3 position snatch: 1st rep from floor, 2nd rep from 2″BELOW the knees, 3rd rep from hang. the 2″ below the knee will be different. the idea here is to learn to get the knees out of the way and not to being your acceleration too soon. (65%x1+1+1, 75%x1+1+1, 80%x1+1+1)3 […]