Wednesday, October 26th, 2016

WEIGHTLIFTING PROGRAM:

1. 3 POS cleans: floor, mid thigh, high hang.  Work up to 70% for 5 sets.

2. Front squat + jerk: work up t0 70% of best cj.  3 fs + 1 jerk x 4 sets.

3. Clean pulls: work up to 90% of best clean…. 3 sets x 3 reps.

4. Back extensions: 3 x 10 reps use weight.  Pause at top 1 sec.

5. Toes to bar x 50 total.