Monday, July 17th, 2017

WEIGHTLIFTING PROGRAM: 

BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. 2 pos snatch:  mid thigh, floor.  warm up accordingly.  50%X1+1, 55%x1+1, 60%x1+1, 65%x1+1, 75%X1+1X3 SETS.
  2. snatch tempo  pulls;   6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position.  that is 1 rep and 1 set.  perform 4 sets.
  3. snatch push press: 5 x 5, 4, 3, 3, 2 increase weight each set.
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. 
  5. back extension: 3 x 10 with bar.  pause 3 sec at top.
  6. sit ups x 100 reps.