Monday, February 1st, 2016

WEIGHTLIFTING PROGRAM:

  1. barski snatch: all from hang, no straps. Work up to (70%x3, 75%x3, 80%x3) 3 rounds.
  2. Deficiet snatch pulls (standing on a 2” block) 90%x5, 95%x4, 100%x3
  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. halting deadlifts: take bar from floor to launch position and hold for 6 seconds. Make sure your back is arched, weight centered on feet or very slightly back, shins perpendicular to floor, head straight. Perform 5 sets x 5 reps. You decide the weight. After each rep of holding take bar to high hang….reset from the high hang and take to hang. Only the first rep is from floor.
  5. AB mat situps x 100 reps.