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PRECISION BARBELL PROGRAMMING 1/10/19

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ACCESSORY WARM UP:

7 Sets

5 Weighted Bar Dips w/ a 3 Sec. Negative

20 Hollow Rocks

LIFT:

Tempo Front Squat

5 @ 65%

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

*Pause for 3 Sec. at the bottom and 2 Sec. at the top.

Snatch Deadlift w/ 2 Halts

4 x 3 @ 85%

*Halt just below knees and at 2nd pull position.

DB Bench Press

4 x 8

Pair With

DB RDL

4 x 8

CORE STABILITY:

3 Sets

20 Weighted Sit Ups

30 Sec. Front Plank

20 Russian Twists w/ Med-Ball

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