WEIGHTLIFTING PROGRAM: (LAST WEEK OF THIS PROGRAM)
- muscle snatch from floor+ohs+sotts press: 3 sets x 1+1+1
- hang snatch+snatch balance no dip+ohs: 1+1+1 x 4 sets
- snatch: work up to 5 singles….going heavier each set. work on technique and speed. work on keeping the bar as close to the body as you can.
- pausing snatch deadlifts at these positions: 1″ up from starting position, 1″below the knee, 1″above the knee, mid thigh (hang), down (dip as in double knee bend), high hang. go back down to the same positions!!! OMG!!! THAT IS 6 POSITIONS. EACH POSITION IS A REP. PAUSE AT EACH REP 2 SEC. DO THIS FOR 3 SETS!!! work those correct positions!!
- snatch push press: 3 x 5 reps use good judgement in selecting the weight.
- 50 ab mat sit ups with weight behind head and feet cannot come off ground,