Wednesday, June 7th, 2017

WEIGHTLIFTING PROGRAM:

  1. BURGENER WARM UP
  2. SKILL TRANSFER EXERCISES
  3. muscle snatch from floor: 3 sets x 3 reps. KEEP BAR CLOSE WITH STRONG TURNOVER.
  4. snatch high pulls x 3 setsx 3 reps. use 40%x3, 45%x3, 50%x3.
  5. power snatch+snatch: 1+1 x 5 sets.. take %off best power snatch: 60%, 65%, 70%, 75%, 80%.
  6. clean high pull+power clean+clean and jerk: 1+1+1+1 x 5 sets. take % off best power clean: 60%, 65%, 70%, 75%, 80%.
  7. strict pull ups x 50
  8. bar bell curls: 50 reps.