Monday, August 17th, 2015
WEIGHTLIFTING PROGRAM: 1. 3 position snatch: 1st rep from floor, 2nd rep from hang, 3rd rep from high hang. the high hang will be the killer. we normally go from top down, but here we are going from ground up. warm up then: work up to (60%x1+1+1, 65%x1+1+1, 70%x1+1+1)3 that is 3 waves….the high […]
Saturday, August 15th, 2015
WEIGHTLIFTING PROGRAM: 1. snatch: you have 3 reps to get to a heavy single for the day. contest type of conditions. make sure you are warmed up. 2. clean and jerk: same as snatch. 3. cool down….stretch and mobility work.
Friday, August 14th, 2015
WEIGHTLIFTING PROGRAM: REST DAY….ACTIVE REST….STRETCH AND MOBILITY. NO LIFTING.
Thursday, August 13th, 2015
WEIGHTLIFTING PROGRAM: 1. power snatch+ohs+snatch balance: work up to 80% of best snatch. 1+1+1 x 5 sets. rest as needed but no more than 2 minutes between sets. 2. pwr clean+front squat + jerk: work up to 80% of best clean x 1+3+1 x 5 sets. 3. ab work…..your choice.