Week of 11/11 weightlifting program week 10


Monday  

Snatch 2 rep max, -5-10kg 2x2 add weight from last week Snatch pull 3x2 105-115% Drop snatch 5x3 light add weight from last week Behind the neck snatch grip pullup 3x5-15 Hyperextension 3x8 Tuesday Back squat 2 rep max, 2x2 Back squat dips 3x3 100% RDL 3x3 heavy  add weight from last week Leg raise 3x20-30 Wednesday Jerk max Jerk drives 3x3 100% Jerk recovery 3x3 100% Power clean 2 rep max, -5-10kg 2x2  add weight from last week

Seated good morning 3x10 Thursday rest Friday Clean and jerk 2 rep max (1 jerk)%  add weight from last week Clean pull 3x2 105-110% Push Press 3 x3 heavy Overhead tricep extension 3x10 Hyperextension 3x6 3 second pause with weight Saturday Front squat max, -5-10kg 2x2    Front squat dips 3x3 100% Rounded back deadlift 3x5 Military press max, -5-10kg 2x2 add weight from last week Leg raise 3x10-20 Sunday rest 


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