Week of 3/31 weightlifting program week 4


Monday Hang snatch from shin 5x4 70-75% Snatch pull off platform 3 second pause at shin 5x3 85-90% Overhead squat 3x5 70% (% of snatch) Hyperextension 3x10 with weight Tuesday Back squat 5x5 75-80% Back squat dips 3x3 110-130% Barbell stepups 3x10 each leg RDL 5X3 Wednesday Jerk 5x3 3 second pause on dip 70-80% 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 85-95% Clean grip overhead squat 3x5 30-50% (% of clean) Hyperextension 3x10 with weight Saturday Front squat 5x3 75-80% Front squat dips 3x3 110-130% Barbell lunges 3x10 each leg

Snatch rdl 5x3

Sunday Rest  


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