Wednesday, September 2nd, 2015
WEIGHTLIFTING PROGRAM: 1. BARSKI CLEANS: all from the hang position (launch) no straps. 65%x3, 70%x3, 75%x3, 70%x3, 75%x3x2, 65%x3 2. rack jerks behind neck: get to your heaviest weight in 5 reps. 3. clean speed pulls: (chest upright) 85%x3, 90%x3, 92%x3. you can use straps. drive full foot, finish, pull body down…but keep a very straight […]
Tuesday, September 1st, 2015
WEIGHTLIFTING PROGRAM: 1. front squat: work up to 78%x3x10 sets. 2. back squats: 70%x3x3 3. box jumps after each back squat set. 4. back extensions with weight on shoulders: 3 x 5 pausing at the top for 2-3 seconds. you select the weight.
Saturday, August 29th, 2015
WEIGHTLIFTING PROGRAM: 1. front squats: 3, 2, 1, 1, 1, 1, 1……use this as a warm up. go fairly heavy, but not total max. rest 5 min 2. snatch: warm up like a meet. 1, rest 2 min, 1 rest 2 min, 1……ahap!! rest 10 min 3. clean and jerk: same as snatch.