WEEK OF 8/19/18 weightlifting program week 10


3 more weeks in our program!

Monday

Clean & jerk 3×2 85-87%

Clean pull off platform 90-100% 3×3

Clean pull 100-115% 3×2

Push Press 2 rep max, -5-10kg 2×3

Barbell overhead tricep extension 4x8

Tuesday

Back Squat max, -5-10kg 2×2

Back squat with 3 second pause at bottom 80-90% 3×1

Rounded back deadlift moderate to heavy 3x5

Unsupported Dumbbell Row 4x8

Wednesday

Snatch 4×1-2 90-93%

Snatch pull 100-115% 3×2

Snatch grip push press 2 rep max, -5-10kg 2×3

Hyperextension 3×6 3 sec. pause at top

Thursday

rest

Friday

Front Squat 2 rep max, -5-10kg 2×2

Front squat with 3 second pause at bottom 80-90% 3×1

Jerk 3x1-2 85-95%

RDL 3x3

Behind the neck snatch grip pullup 3x5-15

Saturday

Power snatch max, -5-10kg 3×2

Power clean and jerk max, -5-10kg 2×2

Clean pull off block 3×2 120-140%

Push press max, -5-10kg 3×2

Sunday

rest

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