Week of 6/9 weightlifting program week 2


Monday 

Muscle snatch no contact 5x5 moderate

Snatch deadlift+snatch+overhead squat off platform 5x2+1+1 65-75%

Snatch pull 3 second pause at shin 5x3 80%

Drop snatch 5x2 50-70%

Hypers 3x10

Tuesday 

Back squat 5x10 60-70%

Squat dips 3x3 100%

Leg extensions 3x20

Leg curl 3x15

Sit-ups 3x20-30

Wednesday 

Behind the neck jerk 5x3 80-85%

Bench press 4x8 heavy

Dips 5x3 with weight

Bent over row 5x10

Behind the neck snatch grip pull-up 3xas many as possible 

Thursday 

Rest 

Friday

Muscle clean no contact 5x5 moderate Clean deadlift+clean+front squat off platform 5x2+1+1 65-75% Clean pull 3 second pause at shin 5x3 80% Clean grip overhead squat 5x3 30-50% % of Clean  Hypers 3x10 

Saturday 

Front squat 5x5 60-70% Squat dips 3x3 100% Stepups 3x10 each leg RDL 3x10

Military press 3x10

Triceps extension 3x15 Sit-ups 3x20-30 

Sunday 

Rest


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