Tuesday, September 6th, 2016

WEIGHTLIFTING PROGRAM:

  1. Tempo back squat: 4 sets of 8 reps at 60%, 65%, 70%, 75%.  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 incline bench press: 4 x 8 reps.  you choose the size of the db.
  5. 50 sit ups use a db or plate behind head.