Wednesday, August 30th, 2017

WEIGHTLIFTING PROGRAM:

BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. cleans: WARM UP with 3 position cleans then: warm up to 80%x1x5 sets.
  2. clean  pulls: .   100%x3x3,
  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.