Wednesday, November 23rd, 2016

WEIGHTLIFTING PROGRAM:

  1. 3 pos clean: floor 1 rep, hang 1 rep, high hang 1 rep.  work up to 75-80% or 7.5 or 8.0 on the perceived exertion scale…..for 5 sets.
  2. pj+jerk off rack: 1+1 x 5 sets.
  3. clean pulls: get acceleration on bar: 3 sets x 3 reps….start at 90%, 95%, 100%
  4. back extensions use weight: 3 x 6….pause at a top for 1001.
  5. sit ups using weight behind head: 50 total reps.