Saturday, July 15th, 2017

WEIGHTLIFTING PROGRAM:  

 BURGENER WARM UP.

  1. snatch: work up to 60%x1x5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute.  75%x1, 80%x1, 85%x1 ( no misses on any of these reps)
  2. rest 15 min
  3. clean and jerk: same as snatch.
  4. back extensions: 3 x 10 use weight.  pause at the top.
  5. 100 sit ups on ab mat.