Wednesday, May 17th, 2017

WEIGHTLIFTING PROGRAM:

  1. BURGENER WARM UP
  2. SKILL TRANSFER EXERCISES
  3. snatch pp+ohs+snatch sotts press: 1+1+3 x 3 sets.
  4. snatch+snatch balance no dip: 1+1 x 3 sets.  as weight gets heavier progress to a snatch+snatch balance with a dip for 1+1 x 3 sets.
  5. power clean+hang clean+ front squat+ jerk: 1+1+2+1 x 5 sets.
  6. strict pull ups x 50
  7. bar bell curls: 50 reps.