Wednesday, March 1st, 2017

WEIGHLIFTING PROGRAM: DAY 3 OF 2 WK CYCLE FOR A MEET.

drom (dynamic range of motion) + burgener warm up, skill transfer exercises + bar, bar, warm up.

1. pwr snatch: work up to a heavy single!! when you have to sqt, you are finished.

rest 10 min

2. pwr clean + jerk: work up to a heavy single!! when you have to sqt, you are finished

rest 10 min

3. front sqt: 3, 2, 1, 1, 1, 1, 1

4. ab exercises your choice.

5. glute ham back extensions: 3 x 10 (use bar pause at the top 1001 count.