Saturday, July 25th, 2015
WEIGHTLIFTING PROGRAM: 1. snatch: work up to a max in 3 sets after your warm up. just like in a contest, warm up, then you get the 3 sets to get a max. rest 15 min 2. clean and jerk: same as snatch!
Thursday, July 23rd, 2015
WEIGHTLIFTING PROGRAM: 1. back squats: 72%x3 x 10 2. front squats: 75%x3x3 (between each set perform 5 box jumps and a moderate height. not easy, not max. 3. good mornings: 3 x 10 using weight down to a 45 degree angle (same angle as the launch position or mid thigh on the pulls)…..on the last […]
Wednesday, July 22nd, 2015
WEIGHTLIFTING PROGRAM: 1. 2 position cleans+1 jerk: 1 st rep is from the floor this wk and 2nd rep is from the mid thigh hang (launch) work up to 70% x1+1+1 x 2 sets. 75% x1+1+1 x 3 sets. rest 90 sec between sets. make sure you are hitting the same mid thigh position from the […]