Saturday, May 6th, 2017

WEIGHTLIFTING PROGRAM:

  1. burgener warm up
  2. skill transfer exercises
  3. box jumps x 25 total as high as possible.
  4. tempo snatches….10 seconds….hit all positions on final and 6th position snatch.  no pausing at each position.  perform singles….x 4 sets.
  5. tempo cleans+jerk …..10 seconds clean….hit all positions….on final and 6th position…clean.  stand up then jerk the weight.  perform singles …..x 4 sets.
  6. front squats: 3, 2, 1, 1, 1, 1, 1.