Week of 5/19 weightlifting program week 11


Monday  

Snatch 2 rep max try to add weight Snatch pull 5x3 100% Drop snatch 3x3 moderate Hyperextension 3x10 with weight Tuesday Back squat 90% 3x1 Back squat dips 3x3 110-130% RDL 5x3 moderate Box jumps 3x3 Wednesday Jerk max add from last week Jerk drives 3x3 110-130% Dips 5x3 with weight if possible Lateral raise 3X15 Overhead tricep extension 3x10 Situp 3x35 Thursday Rest Friday Clean and jerk 3x1 90% Clean pull 3x3 100-110% Front squat 3x2 3 second pause at bottom 70-80% Hyperextension 4x8 with weight Saturday Thruster 3x3 moderate Front squat max 3x1-2 90% Front squat dips 3x5 110-130% Snatch rdl 5x3 Sunday Rest


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