Monday, December 26th, 2016

WEIGHTLIFTING PROGRAM;

1. snatch: (60%x3, 65%x2, 70%x1)3 rest no more than 90 sec between sets.
2. sn pull: 90%x5, 95%x4, 100%x3. maintain proper form
3. sn pp: 5×5, going to the heaviest that you can for 5 reps.
4. box jumps: 4 x 5
5. back extensions: 3 x 8.