Wednesday, October 5th, 2016

WEIGHTLIFTING PROGRAM:

1. 2 position cleans: hang x 1, floor x 1, +1 jerk: 5 sets at 80%-85% based on feel.  No misses.

2. Pause clean pulls: 2 sec holds at 1″ off floor, 1″ below knee, 1″ above knee, mid thigh (hang) + down (scoop position) + drive up to the high chest (finish position)…..return to positions holding 2 sec.  that is one rep.  Perform 4 sets…..you control the weight.  I am more interested in you hitting the correct positions and finishing at the top!!

3. Front squat+sotts press: 1+3 reps.  5 sets.  You select the weight.

4. Good mornings: 3 x 6 reps.  Medium weight.

5. Ab mat sit ups using weight behind head x 3 sets of 25.