Tuesday, June 28th, 2016

WEIGHTLIFTING PROGRAM:

  1. clean and jerk: work up to 80%x1x5 sets.
  2. 3 position clean pulls: first rep from floor x 1 reps allowing elbows to come high and outside.  2nd rep is from hang x 1 rep allowing elbows to come high and outside. 3rd rep is from high hang x 1 allowing elbow coming high and outside.  (USE OF STRAPS IS PERMITTED….DRIVE HARD WITH LEGS…LEADING WITH THE SHOULDERS WHILE KEEP PULLING ON BAR AS THE ELBOWS GO HIGH AND OUTSIDE.) x 3 sets
  3. back squat: 3, 2, 1, 1, 1, 1, 1
  4. mobility work:
  5. 30 sec. warm shower followed by 3 min cold as possible rinse.