Tuesday, June 6th, 2017

WEIGHTLIFTING PROGRAM: 

  1. burgener warm up
  2. skill transfer exercises
  3. 2 POS CLEANS+JERK:  1 CLEAN FROM HANG, 1 CLEAN FROM FLOOR+JERK.  X 5 SETS. USE@60%, 65%, 70%, 75%, 80% ALL BASED ON WHAT YOU DID LAST SATURDAY.
  4. clean  pulls:  slow to end of first pull then explode: 90%x3, 95%x3, 100%x3x2
  5. front squat: 75%x3, 80%x3, 83%x3, 85%x3x2.
  6. good mornings: 3 x 5 reps. use weight go to approximately 45 degree angle.
  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.