Monday, October 31st, 2016

WEIGHTLIFTING PROGRAM:

1. 2 position snatch: floor, mid thigh,   Work up to 75% of best snatch. Perform 5 sets.

2. Snatch balance no dip: 3 sets x 2 reps.  Medium weight.  Hold in bottom for 2 sec. of each squat.

3. snatch push press: 3 sets x 3 reps….increase weight each set.

4. snatch pulls: 3 sets x 3 reps…..do not set bar down on floor….1″ off floor for reps 2 and 3.

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

6. 100 ab mat sit ups total.  Use weight behind head.