Week of 9/30 weightlifting program week 4


Monday Snatch from platform+overhead squat 5x2+3 75-80% Snatch pull from platform 3 second pause at shin 3x5 80% Overhead squat 3 rep max, -5-10kg 2x3 Behind the neck snatch grip pullup 3x5-15 Hyperextension 3x10 with weight Tuesday Back squat 5x5 75-80% Back squat dips 3x3 100% RDL 3x6 Bench press 3x5 Situp 3x20-30 Wednesday Jerk with 3 second pause on finished position 5x2 80% Jerk drives 3x3 100% Jerk recovery 3x3 100% Power clean from block + front squat 5x2+3 80-83% Seated good morning 3x10 Thursday rest Friday Clean from platform+front squat 5x2+375-80% Clean pull from platform 3 second pause at shin 3x5 80% Clean grip overhead squat 3 rep max, -5-10kg 2x3 Overhead tricep extension 4x8 Hyperextension 3x6 3 second pause with weight add weight Saturday Front squat 5x3 80% Front squat dips 3x3 100% Rounded back deadlift 3x6 Military press 3x5 Leg raise 3x10-20 Sunday rest


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