Week of 1/27 weightlifting program week 8


Monday Snatch 2 rep max, -5-10kg 2x2 Snatch pull 3x3 100-105% Military press 2 rep max, -5-10kg 2x2  Hyperextension 3x10 with weight 3 second pause at top Tuesday Back squat 3 rep max, -5-10kg 2x3 Dips 3x3 110-130% Rdl 4x6 Bent over row 4x8 Wednesday Jerks max, -5-10kg 2x2 Jerk Drives 5x3 110-120% Overhead tricep extension 3x10-15 Dips 3x6 with weight Sit-up 3x20-30 Thursday Rest Friday Clean 2 rep max, -5-10kg 2x2 Clean pull 3x3 100% Push press max , -5-10kg 2x2 Good morning 3x10 Saturday Front squat 2 rep max, -5-10kg 2x2 Front squat Dips 3x3 110-130% Snatch grip rdl 3x6 Unsupported dumbbell row 3x10-15 Sunday Rest   


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