Tuesday, May 5th, 2015

WEIGHTLIFTING PROGRAM:

1. 3 POS FRONT SQUATS+PAUSE.  THIS is a tough exercise.  so i will let you find the weight.  be very conservative.  take weight off rack and descend to 1/4 squat (pause 3 sec) go to just above parallel (pause 3 sec), go as low as you can go pause 1-2 sec then go all the way up.  that is 1 set.  do 5 sets adjusting weight as needed.

2. back squat: 75%x3x2

3. dumbell bench press palms facing each other.  3 x 10, 8, 6, 4  you select the weight.  (we use this exercise to strengthen the jerk)

4. 25 strict chin ups