Wednesday, July 27th, 2016

WEIGHTLIFTING PROGRAM: clean and jerk day.  no misses!

  1. high hang clean+front squat+jerk:  1+3+1 x 5 sets.
  2. 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.
  3. 50 ab mat sit ups using a weight behind the head.
  4. pull ups x 25.  these are strict pull ups.