Week of 3/17 weightlifting program week 2


Monday

Hang snatch from shin 5x4 70-75%

Snatch pull off platform 3 second pause at shin 5x3 80%

Overhead squat 3x5 70% (% of snatch)

Hyperextension 3x10 with weight

Tuesday

Back squat 5x7 60-70%

Back squat dips 3x3 110-130%

Barbell stepups 3x10 each leg

RDL 5X5 70% (% of clean)

Wednesday

Jerk 5x3 3 second pause on dip 70%

Jerk drives 3x3 110-130%

Dips 3x10 with weight if possible

Lateral raise 3X10

Overhead tricep extension 3x15

Situp 3x25

Thursday

Rest

Friday

Hang clean from shin 5x4 70-75%

Clean pull off platform 3 second pause at shin 5x3 80%

Clean grip overhead squat 3x5 30-50% (% of clean)

Hyperextension 3x10 with weight

Saturday

Front squat 5x5 60-70%

Front squat dips 3x3 110-130%

Barbell lunges 3x10 each leg

Snatch rdl 5X5 70% (% of snatch)

Sunday

Rest


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