Wednesday, July 29th, 2015

WEIGHTLIFTING PROGRAM:

1. barski cleans:  (all cleans are from the hang and no straps are allowed). you will perform 3 reps for each set. work up to 70%x3 reps x 5 sets.

2. clean pulls: work up to 90%x3, 95%x3, 100%x2, 105%x1.  straps are allowed.

3. front squat+jerk: 3+1 x 5 sets.  work up to a perceived exertion of a 7-8…..not much more than that.

4. hanging leg raise: 50 reps, or toes to bar or 25+25.