Wednesday, February 8th, 2017

WEIGHTLIFTING PROGRAM:

1. clean and jerk: no more than 30-40 kg on bar or less….3 sets x 3+3 reps.
2. back squat: 70%x3 reps x 10 sets….no more than 2-2.5 min between sets.
3. front squat: 60%x3 reps x 3 sets.
4. back and abs your choice.