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Weightlifting program week 4

If you are interested in weightlifting, I will be publishing a weekly program for the purpose of increasing the one rep maximum in the snatch and clean and jerk.

WEEK 4 This will be a down week to recover from the high amounts of volume from the past 2 weeks.


Hang snatch from shin 3x2 80-83% (% of snatch)

Snatch pull 3x3 90-95%

Snatch balance 3x3 50% (% of snatch for speed)

Bench press 3X5 moderate to heavy

Abs self training


Back squat 3x5 80%

Power clean and jerk off block 3x3+1 80%

RDL 4X8 moderate

Good morning 4x8 moderate

Abs self training


Jerk off rack 3x2-3 80-85% (% of jerk)

Power snatch 3x2-3 80-90%

Power clean 3x2-3 80-85%

Behind the neck snatch grip pullup 3x5-15

Abs self training




Hang clean from shin and jerk 3x2+1 80% (% of clean and jerk)

Clean pull 3x3 85-90%

Clean grip overhead squat 3x5 30-50% (% of clean)

Hyperextension 3x10 3 sec. pause at top with weight

Abs self training


Front squat into push press (thruster) 3x5 light to moderate

Front squat 3x3 80-85%

Power snatch off block 3x3 80-85%

Snatch pull off block 3x3 110-120%



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