Wednesday, April 12th, 2017

WEIGHTLIFTING PROGRAM:  

  1.   INCLINE BENCH: 5X 6 60%, 65%, 70%, 75%, 80%
  2. 1 db row: 5 x 6 each arm.  you choose the weight. (SUPER SET WITH INCLINE BENCH)
  3. front squat: 5 x 6….60%, 65%, 70%, 75%, 80%
  4. TEMPO snatch grip deadlifts: 5 x 3…..60%, 65%, 70%, 75%, 80% (take off best snatch)….TAKE 10 SEC TO GET UP AND 10 SEC TO GET DOWN.  (VERY TOUGH EXERCISE)
  5. barbell curls: 3 x 10…add weight each set.
  6. 50 sit ups using weight behind head.