Monday, August 14th, 2017

WEIGHTLIFTING PROGRAM:

BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. 2 pos snatch:  mid thigh, floor.  warm up accordingly.  65%x1+1, 70%x1+1, 75%x1+1, 80%X1+1X3 sets
  2. snatch tempo pulls; take 10 sec to go up and another 10 sec to come down.  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 3sets.
  3. snatch push press+ohs:  1+3 reps x 4 sets increase weight each set.
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. (love this exercise!!)
  5. back extension: take 2 kb of equal weight or db’s.  one in each hand.  now do a back extension + row at the same time for 10 reps + on the 10th rep hold at the top in a static hold parallel to the ground and do 10 reps of only row + letting the db or kb just hang at arms length and do 10 reps of back ext. + drop 1 kb or db and do 10 back ext. + drop the kb and do 10 back extensions.  50 reps.  time under tension.  butt kicker!!
  6. sit ups x 50 reps.