Monday, March 7th, 2016

WEIGHTLIFTING PROGRAM:

1. Muscle snatch from mid thigh: warm up then: 1, 1, 1, 1, 1, (the muscle snatch must be with vertical hip and leg drive creating acceleration on the bar….keeping the elbows high and outside with a strong turn-over and a punch thru to the press!!!  No swinging the bar!!!  Keep that bar in the area of the base!!!

2. Snatch pp+ohs: 3+3 x 5 sets

3. Snatch balance no dip: 1, 1, 1, (I need fast hands and fast feet on this one, punching/driving your body into the ohs.

4. Snatch balance: 1, 1, 1, 1 (now I can heave a tad, but I want you to hit that full bottom position immediately…..no pausing then going down.  Again, fast hands fast feet!!!

5. Snatch: 1, 1, 1, 1, 1 (use outstanding technique here.  I do not want misses!!!

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