Monday, January 9th, 2017

WEIGHTLIFTING PROGRAM:

  1. power snatch+ hang snatch+ohs: work up to X%x1+1+3, X%x1+1+3, X%x1+1+2, X%x1+1+2×3sets.
  2. Pause snatch TEMPO pullS: X%x3, X%x3, X%x3 (hit each position with 2 sec pause at each position.)
  3. sn pp: 5, 4, 3, 3, 2 going as heavy as you can
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets.
  5. bent over rows with bar bell x 10 reps x 3 sets.