Thursday, June 1st, 2017

WEIGHTLIFTING PROGRAM: 

BURGENER WARM UP

SKILL TRANSFER EXERCISES

  1. muscle snatch+snatch high pull+snatch: 1+1+1 x 5 sets.  work up to a med weight.
  2. snatch on the minute: 60%x1x3 sets on the minute. 65%x1x3 on the minute. 70%x1x3 on the minute. 75%x1, 80%x1, 85%x1
  3. clean and jerk: 1+1 x 7 sets.
  4. front squat: 3, 2, 1, 1, 1, 1, 1.
  5. clean power shrugs: take weight off rack.  use straps.  load it up….down and finish….3+3…dip and shrug.  go heavy…more than you clean….x 5 sets.
  6. military press x 5 x 5.