Sunday, May 15th, 2016

WEIGHTLIFTING PROGRAM:

1. Front squat:  4, 3, 3, 2, 1 NO MISSES!

2. DEFICIT.(STAND ON A BOARD ABOUT 2″)…3 pos Snatch deadlift.: 3, 3, 3, 2: lift off to mid thigh…..mid thigh to down position….down position to high hang….reverse the order….BUT….DO NOT LET THE PLATES HIT THE GROUND…TAKE THE LIFT TO 1/2″ OFF THE GROUND….THEN REPEAT. last set should be heaviest.  go by feel on this exercise.

3. 100 sit ups with 5 lbs behind head.

4. reverse hyper extension if you have one…3 x 10.  if not do back extensions no weight, 3 x 10.