Monday, November 28th, 2016

WEIGHTLIFTING PROGRAM:

  1. 2 pos snatch: floor 1 rep, hang 1 rep.  work up to 80% -83% or 8.0 -8.3 on the perceived exertion scale…..for 5 sets.
  2. snatch push press: 5, 4, 3, 2, 1,
  3. snatch pulls: get acceleration on bar: 3 sets x 3, 2, 1 reps….start at 95%x3, 100%x2, 100%+5 kg x 1.
  4. good mornings to squat: like last week….good morning to 45 degrees then back squat to good morning.  use light weight….you choose.  3 sets x 5 reps.
  5. sit ups using weight behind head: 50 total reps.