Tuesday, May 30th, 2017

WEIGHTLIFTING PROGRAM: 

  1. burgener warm up
  2. skill transfer exercises
  3. 3 POS CLEANS+JERK: 1 FROM HIGH HANG, 1 CLEAN FROM HANG, 1 CLEAN FROM FLOOR+JERK.  X 5 SETS.
  4. clean tempo pulls:  10 sec  up and 10 sec down =” one set.  hit all 6 positions.  3 sets
  5. front squat: 75%x3, 80%x3, 83%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.