Wednesday, December 7th, 2016

WEIGHTLIFTING PROGRAM:

  1. barks cleans:  hang 3 reps, . 73%  x 5 sets.
  2. pp behind neck+pj behind neck +jerk behind neck  off rack: 1+1+1 x 5 sets.
  3. clean high pulls: 5 sets x 3 reps.  use good speed and keep bar close to you with the high pulls.  on high pulls the elbows come high and outside.
  4. back extensions use weight: 3 x 6….pause at a top for 1001.
  5. 50 total toes to bar.