Thursday, December 24th, 2015

WEIGHTLIFTING PROGRAM:

1. BACK SQUATS: 78%X3X10 SETS
2. FRONT SQUATS: 78%X3X3 SETS
3. SNATCH BALANCE: 3, 2, 1, 1, 1, 1, 1
4. SIT UPS USING A 5 KG PLATE BEHIND HEAD: 3 X 5-10 REPS. HAVE SOMEONE HOLD YOUR FEET OVER A BENCH. PLACE THE PLATE BEHIND HEAD AND PERFORM A SIT UPS WITH ELBOWS TOUCHING THE KNEES.