Monday, September 19th, 2016

WEIGHTLIFTING PROGRAM: (4th week of the cycle)

remember you should be doing the burgener warm up and skill transfer exercises daily.  drill enhance skills!!!

  1. 1 arm db clean+(front squat+sotts press)x3+front squat+jerk. 2 cycles of this.  choose a db or kb of your choice in weight.
  2. pwr snatch+snatch: 1+1 x 5 sets.  about a 6-7 out of perceived exertion on the ps.  no misses.
  3. pwr clean+clean+jerk: 1+1+1 x 5 sets.  6-7 out of perceived exertion on the pc. no misses.
  4. back extensions: parallel to the floor use weight behind head.  3 x 6 (pause at top 2 sec)
  5. ab mat sit ups using a weight behind head x 50 total.