MONDAY-14 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. snatch: warm up with 3 position snatch for 2 sets…bar or very light weight.  then work up to 80% x 1 x 5 singles with 90 seconds rest.
  2. snatch  pulls;  just like the snatch.  90%x3,  100%x3x2
  3. snatch balance no dip: 4 sets x 2 reps you select the weight.  punch hard down to receive the bar.
  4. snatch balance with a dip: 3 sets x 1 rep.  heavier than no. 3…..speed and aggressiveness if the key here.
  5. kb snatch+ohs+sotts press…..2 reps each hand x 3 sets. (love this exercise!!)
  6. jesses burdick back extensions:  learned this from jesse.  evil!!  take 2 kb’s….bring back parallel to ground using a glute ham bench.  the 2 kb are then rowed like a bent over row x 10 reps…..then do 10 reps holding onto the kb’s and only do back extensions….then let go of 1 kg and grab the other 1 with 2 hands and do 10 reps with 1 kb….finally let go of the kb and do 10 more back extensions with body only.  rest about 4-5 min and repeat.
  7. sit ups x 100 reps.

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