Monday, November 23rd, 2015

WEIGHTLIFTING PROGRAM:  

(BEGINNING OF A NEW CYCLE) EMPHASIS IS ON THE OLYMPIC LIFTS AND THEIR POSITIONS. SECONDARY GOAL: GETTING STRONG IN THE PULLS AND ASSESSORY LIFTS.

  1. 3 position snatch: one from high hang, 1 from Launch or hang, 1 from floor. 50%x1+1+1, (60%x1+1+1, 65%x1+1+1, 70%x1+1+) x 2 waves.
  2. Snatch pulls: work up to 90%x3, 95%x3, 100%x3 these are of your best snatch. Focus on position as well as getting speed thru the middle. Make the bar “sing to you!”
  3. Snatch push press+overhead squat+sotts presses: 1+1+3 reps x 5 sets. You declare the weight to be used.
  4. Good mornings to a 45 degree angle: 3 x 10 reps. Select the weight to be used. Work on the core.
  5. Ab mat sit ups x 100