Wednesday, July 15th, 2015

WEIGHTLIFTING PROGRAM:

1. 2 clean pulls + 1 clean: work up to 80% x 2+1×5 sets.

2. clean pulls off 2″block: 90%x3, 95%x3……take block away and do 100%x3.  (always use straps on these exercises)

3. rack jerks behind neck: establish a heavy single in 5 sets.  take as much rest between sets as needed.

4. db bench press palms facing each other.  have someone hand you the db: 5 total sets and a total of 30 reps.  establish the weight that will allow you to do that.  no more than 6 reps in each set.