Wednesday, August 31st, 2016


  1.  Tempo 3 pos cleans: same as snatch on monday.  take bar from floor, very slowly  5 sec tempo lift bar to the “down position” aka scoop….then EXPLODE WITH THE CLEAN…..take bar to hang and clean, take bar to floor and clean. make sure you hit all the positions.  5 sets.  you choose the weight.
  2. rack jerks behind neck: 5 sets x 3 reps.  work on straight dip and drive. you choose weight!
  3. clean pulls: 3 sets x 3 reps.  use good form, hitting all the positions.  go by feel.  med to heavy.
  4. sit ups with weight behind head: 50 total reps
  5. good mornings easy weight: 3 x 5 reps.