Monday, May 9th, 2016

WEIGHTLIFTING PROGRAM:

1. Front squat: 5, 4, 3, 3, 2 NO MISSES!

2. 3 pos Snatch deadlift: 4, 3, 3, 2: lift off to mid thigh…..mid thigh to down position….down position to high hang….reverse the order. on last 2 sets of 3 and 2….take 10 sec to get down on the last rep.  these should be 100% of best snatch.

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.