Tuesday, May 23rd, 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 +CLEAN FROM FLOOR +JERK X 1: (1+1+1+1) x 5 sets. TAKE UP THE WEIGHT EACH SET.  BUT KEEP THE TECHNIQUE PERFECT.
  4. clean tempo pause pulls:  10 sec  up and 10 sec down =” one set.  hit all 6 positions.  3 sets
  5. front squat: 70%x3, 75%x3, 80%x3x5 sets.
  6. good mornings: 3 x 5 reps.
  7. toes to bar x 10 reps x 3 sets.
  8. 1 db snatch+ohs+sotts press+turkish get up+sotts press+stand….switch hands and repeat….this is one set.  do 3 sets.  go up in weight each set.