Thursday, January 12th, 2017

WEIGHTLIFTING PROGRAM:

  1. front squat: 3, 2, 1, 1, 1, 1, 1
  2. clean and jerk: (1+1, 1+1, 1+1)3   these are waves.  go up each wave….no misses.  it would look like this as an example….but you choose the weight: 60%, 65%, 70%, 65%,70%, 75%, 70%, 75%, 80%.  this is just an example.
  3. clean pull to 1″ above knee x 3 reps….pause for the first 2 reps EXPLODE ON THE 3RD rep.
  4. bent over rows with barbell: 3 x 6.
  5. toes to bar x 50.