Weightlifting

WEIGHTLIFTING PROGRAM: 1. cleans: work up to 80%x1x3, 85%x1x2, 90%x1 2. front squat +jerk: work up to 80%of best cj x 3 front squat +1 jerk x 2 sets, 85%x2 front squat +1 jerk x 2 sets, 90% x1 front squat +1 jerk. 3. clean lift offs to mid thigh: 90%x3, 95%x3, 100% x 3. […]

WEIGHTLIFTING PROGRAM: 1. snatch+snatch balance no dip: work up to where you fail at snatch balance no dip.  about 60% or so.  remember PUNCH body down into the over head squat position. 2. snatch: 70%x1, 75%x1, 80%x1 3. snatch pull: 90%x3, 95%x3, 100%x2 4. toes to bar 50 reps total

WEIGHTLIFTING PROGRAM: 1. snatch: work up to 85%x1x5 2. clean and jerk: work up to 85%x1x5 3. pull ups 50 total 4. good mornings x 10 reps x 3 sets use weight. back arched….down to 45 degree angle.

WEIGHTLIFTING PROGRAM: 1. snatch: work up to 80% x 1 x 5 sets….rest 90 sec between sets. 2.  clean and jerk: same as snatch. 3. front squat: 3, 2, 1, 1, 1, 1, 1. 4. 100 ab mat sit ups. (total)  

WEIGHTLIFTING PROGRAM: 1. 3 POS FRONT SQUATS+PAUSE.  THIS is a tough exercise.  so i will let you find the weight.  be very conservative.  take weight off rack and descend to 1/4 squat (pause 3 sec) go to just above parallel (pause 3 sec), go as low as you can go pause 1-2 sec then go all […]