Tuesday, January 10th, 2017

WEIGHTLIFTING PROGRAM

1. POWER CLEAN+ FRONT SQT+JERK: 1+3+1 X 6 SETS….WORK UP TO A HEAVY POWER CLEAN.

2. SNATCH BALANCE: 3, 3, 2, 2, 1, 1,
3. CLEAN PAUSE TEMPO PULLS: HIT ALL POSITIONS: STARTING POSITION, 1″ OFF FLOOR, 1″ BELOW KNEE, 1″ABOVE KNEE, MID THIGH, DOWN POSITION(AS IN A DIP), STAND TO HIGH HANG…..PAUSE 1001 AT EACH POSITION.
4. BACK EXTENSIONS: USE WEIGHT 3 SETS X 5 REPS PAUSING 1001 AT TOP.