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 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.
- pwr snatch+snatch: 1+1 x 5 sets. about a 6-7 out of perceived exertion on the ps. no misses.
- pwr clean+clean+jerk: 1+1+1 x 5 sets. 6-7 out of perceived exertion on the pc. no misses.
- back extensions: parallel to the floor use weight behind head. 3 x 6 (pause at top 2 sec)
- ab mat sit ups using a weight behind head x 50 total.