Wednesday, May 6th, 2015

WEIGHTLIFTING PROGRAM:

1. clean+pp:  1+1 no more than 4 sets. work up to a heavy single.

2. clean+pj:  1+1 no more than 4 sets.  work up to a heavy single

3. clean+jerk: 1+1 ,no more than 3 sets. work up to a heavier single than the pj!!

4. clean deadlifts: same as clean….set up to mid thigh to high hang….in that order with perfect technique.  i believe this is a critical exercise….not a traditional deadlift but a clean deadlift.  work up to 95%x3, 100%x3, 100%+5 kg x 3.

4. ab mat sit ups x 25 +25 toes to bar x 3 rounds.