Saturday, April 15th, 2016

WEIGHTLIFTING PROGRAM:

  1. power clean+ STRICT military press: 1+10…..you select the weight make each set progressive in weight. PERFORM 3 SETS. add weight each set.
  2. IN THE HOLE front squats: 5 sets x 3 reps at 60, 65, 70%, 75%, 80% (TAKE THE BAR FROM THE DEEPEST POSITION OF THE FRONT SQUAT. last rep take 10 sec to get down.
  3.  back squats: 5 sets of 6 reps   60, 65, 70%, 75%, 80%
  4. tempo pause snatch pulls: take 10 sec to get to all positions on the way up….10 seconds on the way down.  that is 1 set….complete 3 sets. use medium weight and use good technique. pause at 1″ from the floor, 1 “below the knee, 1” above the knee, hang aka launch, the down position, high hang.  this is 1 rep.  i want 3 reps x 3 sets.  be smart with weight selection.  check and maintain your positions.
  5. 50 sit ups using weight behind head.
  6. 25 strict pull ups total.