Tuesday, August 30th, 2016

WEIGHTLIFTING PROGRAM: 

  1. Tempo back squat: 3 sets of 10 reps at 60%, 65%, 70%.  those %% are a feel.  not necessarily the true % of a 1 rm. the tempo should be 5 sec down, 0 sec pause, explode back up.
  2. Tempo front squat: 3 x 3 reps.  light to medium.  5 sec down explode back up.
  3. pull ups using a weight: 25 reps total.
  4. db bench press: 4 x 10 reps.  you choose the size of the db.
  5. 100 sit ups