Thursday, July 28th, 2016

WEIGHTLIFTING PROGRAM:

  1. back squat: 10 sets x 3 reps at 75%
  2. ohs squat: 3 sets x 3 reps at 75% of best snatch.
  3. back extensions: 3 sets x 5 reps….pause at the top 3 sec before completing next rep.  if you can use weight, do so….if not use only body.  no bending of the knees are allowed. come parallel to the floor when pausing at the top position.  squeeze the glutes.
  4. toes to bar: 25 reps.