Tueday, March 15th, 2016

WEIGHTLIFTING PROGRAM:

1. Front squat: 3, 2, 1, 1,  1, 1, 1

2. Power clean+clean+ jerk: 1+1+1 X 6 sets.

3. Clean deadlifts: 5 sets X 3: work position here…do not go over 5 kg from best clean:  maintain perfect position at lift off, at mid thigh (launch) and down position.  Go down the same way you cam up and go down slowly. 5-10 sec tempo.

4. Work posterior chain: choose, 1 of 3 of these exercises: good mornings to a 45 degree angle, rdl’s, back extensions;  all exercises are 3 sets X 6 reps.

5. Sit ups on the ab at: 100 reps total