Monday, April 24th, 2017

WEIGHTLIFTING PROGRAM:

   WEEK 5 OF THIS STRENGTH CYCLE!!  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.  HOPE THIS HELPS.

  1. back squat: set of 10@70%, set of 8@75%, set of 6@80%, set of 4@85%, set of 3@88%
  2. bench press:set of 10@70%, set of 8@75%, set of 6@80%, set of 4@85% set of 3 at 88%
  3. clean deadlifts: 5×3 at 65%, 70%, 75%, 80%, 85%
  4. strict pull ups x 50 reps total.
  5. sit ups using weight behind head x 100 total