Weightlifting program week 4 6/17/18


Monday

Snatch deadlift+Snatch off platform with 3 second pause at the shin 5×2+2 75-82% (% of snatch)

Snatch pull off platform with 3 second pause at shin 80-100% 4×3

Jerks 3X3 70-80%

Back squat 80-85% 5×3

Tuesday

Front Squat 2×5 70%, 5×3, 80-85%, 1×2 87-90%, 1×5 70%

Front Squat dip 3×3 120-140%

RDL 3×10 moderate weight

Situp 3×30-40

Wednesday

Clean deadlift+Clean off platform with 3 second pause at shin 5×2+2 75-82% (% of clean)

Clean pull off platform with 3 second pause at shin 90-100% 5×3

Power jerk 3x3 70-80%

Front squat 80-85% 5×3

Hyperextension 3×10 with weight

Thursday

rest

Friday

Back squat 10×1 90% 60 seconds rest

Back squat dip 3×3 120-140%

Seated good morning 3×10

Planks 3×60 seconds with weight

Saturday

Clean deadlift off platform with 3 second pause at shin 6×3 80%

Jerk behind the neck 5×2 80-85%

Hang snatch from knee 3×3 60% (for speed)

Hang clean from knee 3×3 60% (for speed)

Leg raise 3×15-20

Sunday

rest


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