Monday, April 27th, 2015

WEIGHTLIFTING PROGRAM:

1. Hang power snatch+ snatch+snatch balance: work up to 65% x 1+1+1×2, 73%x1+1+1, 78%x1+1+1+82%x1+1+1 (if you do not make the power snatch make it a full snatch.

2. deficit snatch lift off blocks(stand on a 2″block) ….to mid thigh(pause at mid thigh for 1002 counts):  work up to 90%x3, 95%x3, 100%x2  (on the last rep of the set, pause then explode to finish, come down to high hang and lower bar to ground in 10 sec count.

3. snatch push press+overhead squat+sotts press: you select the weight.  obviously you will be hampered by the amount of weight you can sotts press.  1+1+3 x 4 sets.

4. back extension with weight on back: work up to 2 x  8 pausing at top for 2 counts.

5. 100 sit ups