Wednesday, November 30th, 2016

WEIGHTLIFTING PROGRAM:

  1. 2 pos clean: floor 1 rep, hang 1 rep, . 80% or 8.0 on the perceived exertion scale…..for 5 sets.
  2. pj behind neck +jerk behind neck  off rack: 1+1 x 5 sets.
  3. clean deadlifts:  making sure you hit all positions. 100%+5 kg x 3, +10 kg x 2, +15 kg x 1
  4. back extensions use weight: 3 x 6….pause at a top for 1001.
  5. sit ups using weight behind head: 50 total reps.