Monday, April 20th, 2015

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. back extension with weight on back: work up to 3 x 5 pausing at top for 2 counts.

5. 100 sit ups