Weightlifting

WEIGHTLIFTING PROGRAM: 1. front squat: 3, 2, 1, 1, 1, 1, 1 2. snatch: work up to a heavy single x 1, 90% of that single x 1, 85% of that single x 1. 3. clean and jerk: same as snatch. 4. back squat: 1, 1, 1, 1

WEIGHTLIFTING PROGRAM: REST DAY

WEIGHTLIFTING PROGRAM:  1. barski cleans: 3 from mid thigh, 1 from floor. work up to 65% x3 x 5 sets. 2. clean SPEED pulls: work up to 85%x3x2, 90%x3  THESE WEIGHTS MIGHT BE TOO  HEAVY FOR GOOD FORM.  IF SO….REDUCEL LOAD. 3. front squat +jerk: work up to 80% of best jerk.  3 front squats […]

WEIGHTLIFTING PROGRAM:  1. front squat: 10 sets of 3 reps at 70% 2. back squat: 5 sets x 3 reps at 65%after each set do 5 box jumps 3. pull ups or chin ups x 25 reps

WEIGHTLIFTING PROGRAM:   1. BARSKI hang mid thigh snatch: 3 from mid thigh….work up to 65% and do 6 sets of 3. 2. snatch SPEED pulls: work up to 80%x3, 85%x3, 90%x3 (use straps) 3. snatch push press: 5 x 5 4. back extensions on glute ham, using weight x 10 reps x 3 sets. […]