Weightlifting

WEIGHTLIFTING PROGRAM: 1. Power clean+clean+jerk: work up to 70%x1+1+1×2, 75%x1+1+1×2, 80%x1+1+1×2 2. rack jerks behind neck: work up to a heavy single in 5 reps 3. clean deadlifts standing on a 1-2″block: work up to 90%x3, 95%x3, 100%x3, 110%x2.  use good form just as a clean.  this is a slow exercise and needs good lift […]

WEIGHTLIFTING PROGRAM: 1. front squat: 65%x3x5, 70%x3x5 2. back squat: 65%x3x5

WEIGHTLIFTING PROGRAM: 1. snatch pull+pwr snatch+snatch: work up to 70% x 1+1+1×2, 75%x1+1+1, 80%x1+1+1×4 (if you do not make the power snatch make it a full snatch. 2. lift off pulls….to mid thigh(pause at mid thigh for 1002 counts):  work up to 90%x3, 95%x3, 100%x2 3. snatch push press: 5, 4, 3, 3, 2 4. […]

WEIGHTLIFTING PRORGRAM: REST DAY!!

WEIGHTLIFTING PROGRAM:  1. snatch pulls+snatch: work up to (75%x2+1, 80%x2+1, 85%x2+1)3 2. snatch balance: work up to a mid to heavy single in 5 reps. 3. front squat: 1, 1, 1, 1, 1