Monday, October 24th, 2016

WEIGHTLIFTING PROGRAM: 

1. 3 position snatch: floor, mid thigh, high hang in that order.  Work up to 65% of best snatch. Perform 5 sets.

2. Snatch push press+ohs: 1+3 x 3 sets.  Medium weight.  Hold in bottom for 2 sec. of each squat.

3. Halting snatch pulls: bring bar from starting position to mid thigh….pausing 2 sec.  return to 1″ from floor…..repeat….pause….return to 1″ from floor…take bar to mid thigh pause and explode to finish position.  3 sets x 3 reps.  Medium to heavy weight.

4. Front squat: 3, 2, 1, 1, 1, 1, 1

5. 100 ab mat sit ups total.  Use weight behind head.