Monday, December 12th, 2016

WEIGHTLIFTING PROGRAM:  (LAST WEEK OF THIS CYCLE).

let us assume you are lifting on saturday at the american open weightlifting championships.  this week will be geared towards that competition.

  1. snatch: work up to 90% of your opener….note OPENER at the AO.  if i want to open at 100 kg….then monday workout would be working up to 90 kg and using the same warm up you would use at the meet.  perform 2 sets x 1 rep…then go to 85% x 1 x2
  2. clean and jerk: same as snatch
  3. front squat: 3, 2, 1, 1, 1, 1, 1
  4. abs: your choice
  5. back extensions: light….2-3 sets x 5-10 reps.,