WEIGHTLIFTING PROGRAM: REMEMBER TODAY IS A VERY LIGHT WORKOUT…I WANT A GOOD WARM UP—THEN SPEED ON THE LIGHT LIFTS. NO MORE THAN A BAR ON THE SNATCH AND CJ!!! GET LOOSE….KEEP THE FAST TWITCH FIBERS FIRING WITH LIGHT WEIGHT. KEEP THE MOBILITY WHILE WE ARE ON THIS HEAVY CYCLE.
1. snatch: 3, 3, 2, 2, 1, 1, 1,
2. clean and jerk: each number is a clean and a jerk: 3, 3, 2, 2, 1, 1, 1,…..bar only on these 2 lifts.
3. pool work if you can, stretching!!! get the body loosened up.
4. hot shower……ALL THE WAY COLD RINSE FOR 30 SEC MINIMUM…..45 SEC MAXIMUM!!!!