Tuesday, February 14th, 2017

WEIGHTLIFTING PROGRAM:

  1. clean and jerk: 2, 2, 1, 1, 1, 1, 1, work up to the last 2 sets 8 out of 10 on the perceived exertion scale
  2. back squat: 3, 2, 1, 1, 1, 1, 1 (medium heavy) go deep, chest up..
  3. clean tempo pulls: use about 50-60% of best clean.  take 10 sec to get to the top of the clean……take 10 seconds to retrace your steps……pause at the bottom 2 seconds before putting bar down.
  4. pull ups: 50 total
  5. sit ups with plate behind head: 50.