Week of 9/16 weightlifting program week 2


Monday

Snatch from platform+overhead squat 5x2+1 75-80%

Snatch pull from platform 3 second pause at shin 5x3 80%

Overhead squat 5 rep max, -5-10kg 2x5

Behind the neck snatch grip pullup 3x5-15

Hyperextension 3x10

Tuesday

Back squat 5x7 70-75%, 1xa.m.r.a.p. 50%

Back squat dips 3x3 100%

RDL 4X8 MODERATE

Bench press 3x10 moderate to heavy

Situp 3x20-30

Wednesday

Jerk with 3 second pause on dip 5x2 80%

Jerk drives 3x3 100%

Jerk recovery 3x3 100%

Power clean from block + front squat 5x2+2 80%

Seated good morning 3x10

Thursday

rest

Friday

Clean from platform+front squat 5x2+1 75-80%

Clean pull from platform 3 second pause at shin 5x3 80%

Clean grip overhead squat 5 rep max, -5-10kg 2x5

Overhead tricep extension 3x10-15

Hyperextension 3x6 3 second pause with weight

Saturday

Front squat 5x4 70-75%, 1xa.m.r.a.p. 50%

Front squat dips 3x3 100%

Rounded back deadlift 4X8 MODERATE

Military press 3x10 moderate to heavy

Leg raise 3x10-20

Sunday

rest

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