Monday, April 17th, 2017

WEIGHTLIFTING PROGRAM:

   WEEK 4 OF THIS STRENGTH.  ALL MOVEMENTS ARE STRICT.  ALL MOVEMENTS ARE BASED ON YOUR 1 RM.  IF YOU DO NOT HAVE A 1RM, THEN DO PERCEIVED EXERTION.  8 IS APP. 80% ETC. THE SNATCH AND CLEAN DEADLIFT ARE BASED ON YOUR 1 RM OF SNATCH AND CLEAN.  

  1. back squat: set of 10@70%, set of 8@75%, set of 6@80%, set of 4@85%.
  2. bench press:set of 10@70%, set of 8@75%, set of 6@80%, set of 4@85%.
  3. clean deadlifts: 5×5 at 65%, 70%, 75%, 80%, 83%
  4. strict pull ups x 50 reps total.
  5. sit ups using weight behind head x 100 total