Tuesday, November 1st, 2016

WEIGHTLIFTING PROGRAM:

1. 2 POS cleans: floor, mid thigh.   Work up to 80% for 5 sets.

2. Front squat + jerk: work up t0 80% of best cj.  2 fs + 1 jerk x 4 sets.

3. Clean pulls: work up to 90% of best clean…. 3 sets x 3 reps.

4. Back extensions: 3 x 10 reps use weight.  Pause at top 1 sec.

5. Box jumps x 20 reps total.  i.e. 4 sets x 5 reps.