Friday, July 7th, 2017

WEIGHTLIFTING PROGRAM:

  1. tempo snatch pull: no pauses….take to 5th position and on the 6th position….snatch.  then back down taking 10 sec.  very, VERY, LIGHT WEIGHT.  NO MORE THAN 20-40% OF 1 RM.  X 6 SETS.
  2. clean pull+clean+jerk: 1+1+1 x 5 sets. easy weight.  you should feel rested, but i still want you to be ready for a new cycle next week.
  3. front squat: 3, 3, 3, 3, 3  medium weight.  maybe 50-60% of best clean.
  4. good mornings: light….to 45 degree angle.  3 sets x 5 reps.
  5. ab work.  your choice.