Thursday, February 2nd, 2017

WEIGHTLIFTING PROGRAM:

  1. clean and jerk with 30-40 kg only….4 sets x 3 reps all from floor.  work on technique and positioning as well as speed.
  2. clean deadlifts: 5 sets x 3 reps….go as heavy as you can maintaining good form.  this would be approximately 10%-15% of best clean.  set up properly and deadlift bar to the high hang hitting all positions.  this is a slow movement but not tempo……
  3. back extensions: 3 x 5 pause at top for 1 second.  use weight behind head.
  4. any body building exercises that you feel would help you in your lifts.  do not go crazy here but work on tendon strength and general strength.  no more than 3 exercises or even less.