Weightlifting

WEIGHTLIFTING PROGRAM: 1. muscle snatch: 1, 1, 1 (should be heavy) from the hang position (aka launch) 2. snatch balance: 1, 1, 1 (same as above) obviously take bar from back. 3. snatch: 1, 1, 1 go as heavy as you can go in only 3 reps.  after warm up if you have to warm […]

WEIGHTLIFTING PROGRAM: rest day!!

WEIGHTLIFTING PROGRAM: 1. back squat: work up to 70%x3x10 sets. 2. front squats: 70%x3x3 3.good mornings to 45 degree angle:  3 x 5….pause at the 45 degree angle for 1002 count….on 5th rep explode to the top of finish.  remember to hold bar down or the bar will crash on your traps.  this movement should […]

WEIGHTLIFTING PROGRAM: 1.  3 position cleans: 1st rep from floor, 2nd rep from hang, 3rd rep from high hang.  just like monday with the snatch.     :work up to (60%x1+1+1, 65%x1+1+1, 70%x1+1+1)3    3 waves….the high hang may require a tad bit of bend at the hips BUT…..only minimal and ONLY IF YOU HAVE […]

WEIGHTLIFTING PROGRAM:  1. front squat: work up to 70%x3x10 sets. 2. back squats: 70%x3x3 3. box jumps after each back squat set. 4. back extensions: use weight…3 x 6 pausing at the top for 3-5 sec.  squeeze glutes.