Wednesday, September 6th, 2017

WEIGHTLIFTING PROGRAM:

BURGENER WARM UP, SKILL TRANSFER EXERCISES

  1. 3 pos clean: high hang, mid thigh, floor.  warm up accordingly.  65%X1+1+1, 70%x1+1+1, 75%x1+1+1, 78%x1+1+1 x 3
  2. clean tempo pulls; 10 sec up and 10 sec d0wn=1 set and 1 rep.   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 making sure you hit each position.   perform 4 sets.
  3. jerk from behind neck+jerk.  1+1 x 5 sets.  you choose weight.  take bar off rack and jerk it behind the head.  bring the bar down to the front position and do 1 jerk from front.
  4. good mornings: 3 x 5 reps….going down to 45 degree angle.  explode on the last rep.  make sure hold bar down when you explode on the last rep.
  5. sit ups: use 5 kg plate if you can and do 3 sets x 20 reps.  making sure you feet do not leave the ground.