Week of 11/4 weightlifting program week 9


Monday 

Snatch 2 rep max, -5-10kg 2x2  Snatch pull 3x3 105-115%

Drop snatch 5x3 light Behind the neck snatch grip pullup 3x5-15 Hyperextension 3x8  Tuesday Back squat 3 rep max, 2x3 Back squat dips 3x3 100% RDL 3x3 heavy Leg raise  3x20-30 Wednesday Jerk 2 rep max Jerk drives 3x3 100% Jerk recovery 3x3 100% Power clean 2 rep max, -5-10kg 2x2 Seated good morning 3x10 Thursday rest Friday Clean and jerk 2 rep max (1 jerk)% Clean pull 3x3 105-110% Push Press 3 x5 moderate Overhead tricep extension 3x10 Hyperextension 3x6 3 second pause with weight Saturday Front squat 2 rep max, -5-10kg 2x2 add weight from last week Front squat dips 3x3 100% Rounded back deadlift 3x5 Military press max, -5-10kg 2x2  Leg raise 3x10-20 Sunday rest


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