WEIGHTLIFTING PROGRAM: clean and jerk day. no misses!
- high hang clean+front squat+jerk: 1+3+1 x 5 sets.
- 4 pos clean deadlifts pause at each position 2 sec. positions: 1=floor, 2=2″below knee, 3: 2″ above knee, 4. down aka scoop. re trace your positions pausing 1″ at each position. do this for 5 sets. the above is 1 set.
- 50 ab mat sit ups using a weight behind the head.
- pull ups x 25. these are strict pull ups.