Tuesday, May 16th, 2017

WEIGHTLIFTING PROGRAM: 

  1. burgener warm up
  2. skill transfer exercises
  3. SLOW TEMPO CLEAN PULL TO HIGH HANG: TAKE 10 SEC TO GET TO HIGH HANG.  THEN: high hang clean X 1+HANG CLEAN X 1 +JERK X 1: (1+1+1) x 5 sets. TAKE UP THE WEIGHT EACH SET.  BUT KEEP THE TECHNIQUE PERFECT.
  4. clean pulls: SLOW TO THE HANG….3 SEC TO GET TO HANG….THEN EXPLODE. 3 sets x 3 REPS GO UP IN WEIGHT EACH SET.
  5. front squat: 5, 3, 1, 1, 1
  6. reverse back extension using weight between angles if you do not have a reverse hype bench.  3 x 10 reps.
  7. sit ups with weight behind  head…..50 reps.