Week of 11/18/18 weightlifting program week 11


Monday Snatch 85 % 5x1

Clean and jerk 3x1 85% Snatch pull 3x2 105-115% no straps Over head squat 3x3 moderate Behind the neck snatch grip pullup 3x5-15 Hyperextension 3x8 Tuesday Back squat max Back squat dips 3x3 100% RDL 3x5 heavy  Leg raise 3x20-30 Wednesday Power snatch max Power clean max  Clean pull 3x2 100% no straps Seated good morning 3x10 Thursday rest Friday

Snatch 2x1 95% Clean and jerk 2x1 90%  Snatch pull 3x2 105-110% Push Press 3 x2 heavy Hyperextension 3x6 3 second pause with weight Saturday Front squat 3x3 85% Front squat dips 3x3 100% Rounded back deadlift 3x5 Behind the neck snatch grip pull-ups 3x5-10 Leg raise 3x10-20 Sunday rest


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