Monday, September 11th, 2017

WEIGHTLIFTING PROGRAM:

BURGENER WARM UP, SKILL TRANSFER EXERCISES

  1. 2 pos snatch: 1 FROM FLOOR, 1 FROM HANG.  warm up accordingly.  70%X1+1,  75%x1+1, 80%x1+1 x 3
  2. snatch tempo pulls; HIT ALL  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.  10 sec up and 10 sec down.
  3. snatch push press+snatch balance: 3+3 x 5 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: 3 x 10 with bar.  pause 3 sec at top.
  6. sit ups x 100 reps.