Week of 3/10 weightlifting program week 1


Monday

Hang Snatch from shin 5x5 60-70%

Step ups 3x10 each leg

Dumbbell bench press 3x15

Hanging leg raise 3x20

Tuesday 

Back squat 5x10 60%

Box jumps 5x3

Bent over row 4x10

Planks 3x1 minute 

Wednesday  

Push press 4x8 moderate

Lateral raise 3x10

Front raise 3x10

Hyperextension 3x15

Broad jump 5x5

Thursday 

Rest

Friday 

Hang Clean from shin 5x5 60-70% Lunges 3x10 each leg Dumbbell military press 3x15 Situp3x20 

Saturday 

Front squat 5x10 60% Lateral box jumps 5x3 Dumbbell row 4x10

Dumbbell overhead tricep extension3x15 Planks 3x90 seconds   

Sunday

Rest


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