Tuesday, July 18th, 2017

WEIGHTLIFTING PROGRAM: 

  1. front squat: work up to 68% of 1 rm: 10 sets x 3 reps.
  2. back squat: work up to 68% of 1 rm: 3 sets x 3 reps.
  3. military press: 5 x 5.  work up in weight each set.
  4. back extensions: 3 x 10….no weight but hold body parallel for 2 sec count each rep.