Week of 10/21 weightlifting program week 7


Monday Snatch 3 rep max, -5-10kg 2x3 Snatch pull  5x3 100% Overhead squat max, -5-10kg 2x2 Behind the neck snatch grip pullup 3x5-15 Hyperextension 3x10 with weight Tuesday Back squat 5 rep max, -5-10kg 2x5 Back squat dips 3x3 100% RDL 3x5 add weight Bench press 3x3 add weight Situp 3x20-30 Wednesday Jerk 5x2 85-90% Jerk drives 3x3 100% Jerk recovery 3x3 100% Power clean from block + front squat 5x2+1 85-90% Seated good morning 3x10 Thursday rest Friday Clean and jerk 5x2+1 82-85% Clean pull 4x3 100% Clean grip overhead squat max, -5-10kg 2x2 Overhead tricep extension 4x15 add weight Hyperextension 3x8 3 second pause with weight Saturday Front squat 3 rep max, -5-10kg 2x3 Front squat dips 3x3 100% Rounded back deadlift 3x5 Military press 2 rep max, -5-10kg 2x2 Leg raise 3x10-20 Sunday rest


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