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.
- 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
- clean and jerk: same as snatch
- front squat: 3, 2, 1, 1, 1, 1, 1
- abs: your choice
- back extensions: light….2-3 sets x 5-10 reps.,