Wednesday, August 17th, 2016

WEIGHTLIFTING PROGRAM:

  1. Clean and jerk: 2, 2, 1, 1, 1, 1, 1.  rest 2 min between sets.  go as you feel.
  2. pausing clean pulls: 4 sets x 6 reps.  just like the snatch on monday…pausing 2 sec at these positions: 1″ above floor, 1″below knees, 2 ” above knee, mid thigh (hang), down position, high hang.  return and pause the same way.
  3. 50 ab mat sit ups using a weight behind the head.
  4. pull ups x 25.  these are strict pull ups.