Thursday, January 26th, 2017

WEIGHTLIFTING PROGRAM: STRENGTH DAY

  1. DB BENCH PRESS: 3 X 6….GO UP IN WEIGHT EACH SET
  2. DB INCLINE BENCH: 3 X6….GO UP IN WEIGHT EACH SET.
  3. TEMPO FRONT SQUATS: 10 SEC DOWN, 1002 PAUSE AT BOTTOM, DRIVE OUT OF HOLE. 3 SETS X 5 REPS.  THE PAUSE IS FOR 2 SEC AT BOTTOM.  FOCUS ON KEEPING CHEST UP HARD AND LEAD OUT OF THE HOLE WITH THE CHEST!!.
  4. snatch with bar only…..2-3 sets x 2-3 reps
  5. clean and jerk with bar only…..same as snatch.
  6. ab work….your choice…..make it fairly intense.