Week of 12/9 weightlifting program week 2


Monday 

Snatch deadlift + snatch off platform 5x2+1 70-75%

Snatch pull off platform 5x3 90%

Overhead squat 3x10 moderate weight

Bench press 4x10

Hyperextension 3x15 with weight

Tuesday 

Back squat 5x10 60-70%, bdwt. amrap

Dips 5x5 110-130%

Rdl 4x12 moderate 

Bent over row 5x10

Wednesday 

Jerks off block 3 second pause in squat, 3 second pause in catch 5x3 60-70%

Jerk Drives 5x5 110-120%

Overhead tricep extension 3x15

Dips 3x10-15

Sit-up 3x20-30

Thursday

Rest

Friday

Monday Clean deadlift + clean off platform 5x2+1 70-75% Clean pull off platform 5x3 90% Clean grip overhead squat 3x10 moderate weight Military press 4x10

Good morning 3x15  

Saturday 

Front squat 5x8 60-70%, 50% amrap Front squat Dips 5x5 110-130% Snatch grip rdl 4x12 moderate 

Unsupported dumbbell row 5x10 

Sunday

Rest


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