1. snatch: work up to 75%x1x3. 80%x1x3
2. clean and jerk: work up to 70%x1+1×2, 75%x1+1×2, 80%x1+1×2
3. back extensions: 3 x 10 no weight but pause 4 sec at top….squeeze the scapula!!! squeeze the glutes.
4. sit ups x 100 total…use weight behind head. break up the sets and reps anyway you would like.
REST DAY, CHURCH DAY, FAMILY DAY.
WEIGHTLIFTING PROGRAM: junk yard dog first.
burgener warm up
skill transfer exercises.
- snatch: max for the day. you are allowed 3 misses.
- clean and jerk: max for the day. you are allowed 3 misses.
- front squat: heavy single.
- sit ups x 100.
WEIGHTLIFTING PROGRAM: JUNK YARD DOG FIRST.
BURGENER WARM UP
SKILL TRANSFER EXERCISES.
- snatch: work up to 75%x1x3, 80%x1x3
- clean and jerk: same as snatch:
- front squat: 3, 2, 1, 1, 1, 1,1. heavy last single.