WEIGHTLIFTIG PROGRAM: NO MISSES
- 2 sec pause back squat: 10 sets x 3 reps at 70%
- halting clean pulls: 2″ from the floor pause 2 sec+ one from the knee cap pause 2 sec +1 from the hang (launch) pause 2 sec + 1 from high hang pause 2 sec. x 5 sets. work the positions and strength. this is a tough exercise because you pause and become familiar with the needed positions and strength development.
- military press x 1, +pp x 1, + pj x 1…….when you fail with military press, eliminate it and do pp+pj….when you fail with pp….do only pj….all for singles……how far did you get???
- 50 sit ups total with a 5-15 lb plate behind the head. feet do not come off ground.