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| use bands to strengthen the squat |
wednesday
1. cln pulls + clean. work up to 70% x 2 cln pulls + 1 clnx 5 se
2. cln pull: work up to 95%x3, 100%x3
3. cln deadlift for position: slow is smooth...bring bar to just above knees....pause....then stand. work up to 100%x3, +10 kg x 3
4. pp+pj+jerk: 1+1+1...work up until you can no longer pp. work speed on the jerk
5. good mornings: 3 x 5 practice staying back. you determine the weight.
6. abs: 100 sit ups using weight!
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