Monday, January 25th, 2016

WEIGHTLIFTING PROGRAM:

1. 2 position snatch: 1 from Launch or hang, 1 from floor. 70%x1+1, (75%x1+1, 80%x1+1, 85%x1+1) x 2 waves.

2. Snatch pulls: work up to 100%x3x2, 100% +10 kg x 3 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+snatch balance no dip+ sotts presses: 1+1+1+2 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