Wednesday, August 9th, 2017

WEIGHTLIFTING PROGRAM:

BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. 3 pos cleans: high hang, mid thigh, floor.  warm up accordingly.  60%X1+1+1, 65%x1+1+1, 70%x1+1+1, 75%x1+1+1 x 3
  2. clean tempo pause pulls; pause 2 sec at each position.  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 4 sets.
  3. fs+jerk: 5 x 3+1 increase weight each set. (3 fs plus 1 jerk) 5 sets.
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. (love this exercise!!)
  5. back extension: 3 x 10 with bar.  pause 3 sec at top.
  6. sit ups x 100 reps.