Weightlifting

WEIGHTLIFTING PROGRAM: 1. back squats: 65%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 […]

WEIGHTLIFTING PROGRAM: 1. 2 clean pulls + 1 clean: work up to 80% x 2+1×5 sets. 2. clean pulls off 2″block: 90%x3, 95%x3……take block away and do 100%x3.  (always use straps on these exercises) 3. rack jerks behind neck: establish a heavy single in 5 sets.  take as much rest between sets as needed. 4. […]

WEIGHTLIFTING PROGRAM:  1. front squat: work up to 65% x 3 reps x 10 sets 2. back squats: work up to 75%x3 reps x 3 sets. 3. back extensions x 10 reps x 3 sets use weight on back. 4. sit ups with weight behind head.  have someone hold heels.  3 x 10 reps.  get […]

WEIGHTLIFTING PROGRAM: 1. 3 pos snatch+snatch pull:  first do 1 snatch pull from floor for position.  making sure to hit the proper mid thigh(launch position) then snatch x 1, mid thigh (launch x 1) high hang x 1.  this is tough…the high hang will be the killer.  so maintain proper form.  your weight will be […]

WEIGHTLIFTING PROGRAM:  1. 2 position snatch:  1 st rep is from the floor this wk and 2nd rep is from the mid thigh hang (launch) work up to 65% x1+1 x 2 sets. 70% x1+1 x 3 sets. rest 90 sec between sets.  make sure you are hitting the same mid thigh position from the floor. […]