Monday, July 31st, 2017

WEIGHTLIFTING PROGRAM:

BURGENER WARM UP, SKILL TRANSFER EXERCISES.

  1. power snatch+snatch balance no dip+snatch: 1+1+1 x 4 sets.
  2. snatch: work up to 70%x1, 75%x1, 80%x1, 85%x1x3 sets.
  3. snatch power shrugs off blocks: 100%x5, +5 kg x 5, +10 kg x 5
  4. snatch push press: 5,4, 3, 3,
  5. back extensions using weight: 3 x 10
  6. sit ups x 100 total.