Week of 2/17 weightlifting program week 10


Monday Power Snatch 2 rep max, -5-10kg 2x2 

Power clean and jerk 2 rep max, -5-10kg 2x2 Snatch pull 3x3 100-105% Hyperextension 3x10 with weight 3 second pause at top Tuesday Back squat max, -5-10kg 2x2 Dips 3x3 110-130% Rdl 4x5 Bent over row 3x10 Wednesday Snatch 80% 3x1-2 Clean and jerk 80% 3x1-2 Overhead tricep extension 3x10-15 Dips 3x5 with weight Sit-up 3x20-30 Thursday Rest Friday

Snatch 90% 3x1, -5-10kg 2x2 Clean and jerk 90% 2x1, -5-10kg 2x2 Clean pull 3x3 100% Good morning 3x10 Saturday Front squat max, -5-10kg 2x2 add weight from last week Front squat Dips 3x3 110-130% Snatch grip rdl 3x5 Unsupported dumbbell row 3x10-15 Sunday Rest     


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