Monday, September 18th, 2017

WEIGHTLIFTING PROGRAM:

BURGENER WARM UP, SKILL TRANSFER EXERCISES 

  1. barski snatch(all from hang) no straps:   warm up accordingly.  65%X3,  70%x3, 75%x 3×3
  2. deficiet snatch deadlifts:  stand on blocks raised about 2″ or so.  100%x3, 105%x3, 110%x3
  3. snatch push press+1 snatch balance +1 overhead squat: 3sets+1+1+1 x 5 increase weight each set.
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. 
  5. back extension: 3 x 10 with bar.  pause 3 sec at top.
  6. sit ups x 100 reps.