Tuesday, January 31st, 2017

WEIGHTLIFTING PROGRAM:

  1. snatch with bar only….4 sets x 3 reps all from hang.
  2. snatch deadlifts: 5 sets x 3 reps….go as heavy as you can maintaining good form.  this would be approximately 10%-15% of best snatch.  set up properly and deadlift bar to the high hang hitting all positions.  this is a slow movement but not tempo……
  3. snatch push press: 4 sets x 5 reps….go up in weight each set.
  4. back extensions: 3 x 5 pause at top for 1 second.  use weight behind head.