Tuesday, January 17th, 2017

WEIGHTLIFTING PROGRAM:

1. POWER CLEAN+ HANG POWER CLEAN+ CLEAN: 1+1+1X6 WORKING SETS.

2. FRONT SQUATS+JERK: 3+1 X 6 SETS.

3. SNATCH BALANCE NO DIP: 3, 3, 2, 2, 1, 1,
4. CLEAN  PULLS: 3 SETS X 3 REPS.  MAKE THE BAR PLATES SING TO YOU. BRING BAR DOWN TO 1″ FROM GROUND AND START FROM THERE ON REP 2 AND 3.
5. BACK EXTENSIONS: USE WEIGHT 3 SETS X 5 REPS PAUSING 1001 AT TOP.

6. 100 ab mat sit ups