WEDNESDAY-6 SEPTEMBER, 2017

WEIGHTLIFTING PROGRAM:

  1.  3 (barksi hang cleans+jerk:  (65%x1+1+1, 70%x1+1+1, 75%x1+1+1)3 waves.
  2. deficit clean deadlifts+shrug: work up to 100%x3+1 shrug at end, 105%x3+1, 110%x3+1.  work positions.
  3. back extensions with a barbell on back: 4 x 8 reps.
  4. sit ups x 15 with 10 kg plate behind head.  keep feet on ground.

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