Wednesday, May 18th, 2016

WEIGHTLIFTING PROGRAM:

1. snatch: 3, 3, 3, 3, 3, bar only

2. snatch balance no dip: light weight+sotts press. 1+3 x 4 sets.

3. jerk dip practice: take bar off rack in front squat/clean position…..now take hands off bar with straight out in front arms and thumbs toward the sky. get set…take a deep breath…hold breath 1 sec…now dip straight knees only..weight flat and more back on feet…about 1″……stand…the next 2 reps repeat but now drive up with legs and shrug with the shoulders…..2 reps…prepare to receive the bar back on shoulders….so stay tight after the dip and drive!!!

4. clean and jerk: 30-40 kg…….2, 2, 2, 2, 2.

5. sit ups with weight behind head: 25 reps total.