Our lifters have competed at every possible level in weightlifting. From local meets to continental,world and Olympic level.
I’ll start posting their daily workout at radom. One day one lifter’s program of the day and the following day some other lifter’s.
Today I’ll start with Rocio Navarro (team Panama)who will compete in 2 weeks at the Pan Ams in Cartagena. She’s seeking qualification for Rio 2016. In April 2016 she competed in Rio at the Olympic test event.
Snatch 94 Kg
C&J 116 kg
Back Squat 170 kg
Front squat 136 kg
Weight class 69 kg
Morning session (session 8 of the week)
|1.- F Squat||95×3||100×3||105×3||110×3||115(2×3)||18 reps|
|2.- S Pull||80(2×3)||85(2×3)||12 reps|
Afternoon session (session 9 of the week)
|1.-P. S B Knee||55×3||60×3||65×3||70(2×3)||75×3||80×3||21 reps|
|2.- J B Neck||75×3||80×3||85×3||90(2×3)||95×3||100×3||21 reps|
After each session ab work, some body building and after every session Ice therapy.