Tuesday, May 17th, 2016

WEIGHTLIFTING PROGRAM:

1. Pause (2 sec)  back squats: 3, 3, 3, 3, 2 NO MISSES!

2. deficiet 3 pos clean deadlift: 3, 3, 3, 2: lift off to mid thigh…..mid thigh to down position….down position to high hang….reverse the order.  bring the bar to 1/2″ of the ground on each lift.  take bar down slowly, pausing at 1/2″ for a millisecond….repeat exercise.  go by feel….no misses. tough exercise.

3.db bench press: keep palms together and elbows in……10, 8, 6, 4.  be conservative here.

4. 25 strict pull ups

5. 50 evil wheel roll outs.  use a barbell with 2.5 kg plates on the end…..put your knees on a ab mat for cushion.