Tuesday, July 28th, 2015

WEIGHTLIFTING PROGRAM:

1. front squat: work up to 75% x 3 reps x 10 sets

2. back squats: work up to %80×3 reps x 3 sets. (do 5 box jumps at good height after each set of back squat)

3. back extensions x 10 reps x 3 sets use weight on back.