Monday, August 10th, 2015

WEIGHTLIFTING PROGRAM

1. snatch: work up to 60%x1, 65%x1, 70%x (on the minute)….rest 2 min.  then 75%x1, 80%x1, 85%x1 (every 90 sec.) repeat this cycle twice.

2. clean and jerk: work up to 80%x1x5 sets.  rest as needed.

3. front squat: 3, 2, 1, 1, 1, 1, 1.  3 is a light warm up, 2 is a heavier warm up, then 5 singles going up in weight each single until the last single is about 90% or so.

4. good mornings: 3 x 5 at a 45 degree angle. use light weight.

5. 100 sit ups.