Wednesday July 26th, 2017

WEIGHTLIFTING PROGRAM:

BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. BARSKI cleans(HANG clean):  mid thigh only.  no straps.  do not put bar down.  warm up accordingly.  50%X3, 55%x3, 60%x3, 65%x3, 70%x3x2.
  2. clean  pulls;  just like the snatch.  90%x3, 95%x3, 100%x3x2
  3. jerks behind neck from rack: 5 sets.  3, 2, 1, 1, 1, 1  increase weight each set.
  4. kb snatch+ohs+sotts press…..2 reps each hand x 3 sets. (love this exercise!!)
  5. back extensions: evil!!  take 2 kb’s….bring back parallel to ground using a glute ham bench.  the 2 kb are then rowed like a bent over row x 10 reps…..then do 10 reps holding onto the kb’s and only do back extensions….then let go of 1 kg and grab the other 1 with 2 hands and do 10 reps with 1 kb….finally let go of the kb and do 10 more back extensions with body only.  rest about 4-5 min and repeat.
  6. sit ups super set with #5.  25 reps each.