Thursday, June 8th, 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:  65%x1x5 on the minute. 70%x1x5 on the minute. 75%x1X5 on the minute, (80%x1, 85%x1, 88%x1)3 rounds.
  3. REST 10 MINUTES.
  4. clean and jerk: 65%x1+1×5 on the minute. 70%x1+1×5 on the minute. 75%x1+1X5 on the minute, (80%x1, 85%x1, 88%x1)3 rounds.
  5. front squat: 80%X3X5
  6. 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.
  7. military press x 5 x 5. TAKE OFF RACK.
  8. 15 TOES TO BAR X 2 SETS.