Wednesday, August 23rd, 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.   55%x3, 60%x3, 65%x3, 70%x3, 75%X3
  2. clean  pulls: .   95%x3, 100%x3, 100%+5 KG X 3
  3. jerks behind neck from rack: 5 sets.  3, 2, 1, 1, 1, 1  increase weight each set.
  4. back extensions using a barbell: come to parallel and pause 2 sec.  4 sets x 6 reps.  
  5. sit ups super set with #5.  25 reps each.