Tuesday, November 8th, 2016

WEIGHTLIFTING PROGRAM:

1. BARSKI cleans: 3 REPS AT mid thigh, no straps allowed.   Work up to 75% for 5 sets.

2. Front squat + jerk: work up t0 85% of best cj.  2 fs + 1 jerk x 4 sets.

3. tempo Clean pulls (like snatch pulls yesterday): work up to 80%+ 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.