Monday, October 3rd, 2016

WEIGHTLIFTING PROGRAM:

1 arm db snatch+ohs+sotts press+turkish get up+get up to squat+sotts press +stand. That is 1 rep….now do left side. Do 3 sets.

1. 2 position snatch: mid thigh x 1, floor x 1…..x 5 sets.

2. Pause positions: floor+ 1″off floor+ 1″ below knee+1″ above knee+ hang (mid thigh)+scoop (down position)+stand. Pause 2 sec count….go back down and pause at the same speed. Do 2 sets. You select the weigh……SNATCH POSITION.

3. Snatch balance: 2, 1, 1, 1, 1, no misses but need speed and drive under bar!!

4. Back extensions: pause at parallel….3 sets x 5 reps….use weight if you can….if not use your body wt.

5. Roman chair sit ups on glute ham bench: go to parallel….hold at that position for 2 sec. then all the way up up. Repeat x 10 reps x 3 sets.