Saturday, April 22nd, 2017

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. PAUSE  front squats–1001, 1002 DRIVE OUT OF THE SQUAT.: 4 sets x 3 reps at  65, 70%, 75%, 80% (TAKE THE BAR TO THE DEEPEST POSITION OF THE FRONT SQUAT–PAUSE…2 SEC. DRIVE UP)
  3.  back squats: 10, 8, 6, 4 @   68%, 73%, 78%, 82%
  4. tempo pause CLEAN  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.