Monday, January 18th, 2016

WEIGHTLIFTING PROGRAM:

1. 3 position snatch: one from high hang, 1 from Launch or hang, 1 from floor. 60%x1+1+1, (73%x1+1+1, 78%x1+1+1, 83%x1+1+) x 2 waves. ON THESE SNATCHES YOU MIGHT HAVE A BIT OF A HIP BEND ON THE HIGH HANG. THAT IS OK.

2. Snatch pulls: work up to 95%x3 100%x3x2 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