Thursday, July 30th, 2015
WEIGHTLIFTING PROGRAM: 1. back squat: work up to 75% x 3 reps x 10 sets 2. front squats: work up to %80×3 reps x 3 sets. (do 5 box jumps at good height after each set of back squat) 3. good mornings to 45 degree angle (same as hang) x 10 reps x 3 sets; […]
Wednesday, July 29th, 2015
WEIGHTLIFTING PROGRAM: 1. barski cleans: (all cleans are from the hang and no straps are allowed). you will perform 3 reps for each set. work up to 70%x3 reps x 5 sets. 2. clean pulls: work up to 90%x3, 95%x3, 100%x2, 105%x1. straps are allowed. 3. front squat+jerk: 3+1 x 5 sets. work up to […]
Tuesday, July 28th, 2015
WEIGHTLIFTING PROGRAM: 1. front squat: work up to 75% x 3 reps x 10 sets 2. back squats: work up to %80×3 reps x 3 sets. (do 5 box jumps at good height after each set of back squat) 3. back extensions x 10 reps x 3 sets use weight on back.
Monday, July 27th, 2015
WEIGHTLIFTING PROGRAM: 1. BARSKI SNATCH: (all snatches are from the hang and no straps are allowed). you will perform 3 reps for each set. work up to 70%x3 reps x 5 sets. 2. snatch pulls: work up to 90%x3, 95%x3, 100%x2, 105%x1. straps are allowed. 3. snatch balance no dip: work up to a heavy […]