Thursday, August 27th, 2015
WEIGHTLIFTING PROGRAM: 1. back squat: work up to 75%x3x10 sets. 2. front squats: 70%x3x3 3.good mornings to 45 degree angle: 3 x 10. use weight, but be careful. use great technique keeping knees slightly bent, and back tight as well as stomach. 4. toes to bar: 50 reps total.
Wednesday, August 26th, 2015
WEIGHTLIFTING PROGRAM: 1. 2 position cleans+jerk: 1st rep from floor, 2nd rep from hang, 3rd rep jerk the weight. punch hard…work on footwork fast hands and fast feet!! :work up to (70%x1+1+1, 75%x1+1+1, 80%x1+1+1)3 3. clean speed pulls: (chest upright) 80%x3, 85%x3, 90%x3. you can use straps. drive full foot, finish, pull body down…but […]
Tuesday, August 25th, 2015
WEIGHTLIFTING PROGRAM: 1. front squat: work up to 75%x3x10 sets. 2. back squats: 75%x3x3 3. box jumps after each back squat set. 4. reverse back extensions on glute ham bench. try using a band or holding a db in between ankles. 3 x 10
Monday, August 24th, 2015
WEIGHTLIFTING PROGRAM: 1. 2 position snatch: 1st rep from floor, 2nd rep from hang, work up to ( 70%X1+1, 75%X1+1, 80%x1+1)3 that is 3 waves. remember to: drive thru your feet and legs….strong legs, FINISH AND pull your body down and around bar!! 2. snatch deadlifts: same set up as snatch. deadlift to launch, […]