Week of 6/16 weightlifting program week 3


Monday

Muscle snatch no contact 5x5 moderate

Snatch deadlift+snatch+overhead squat off platform 5x2+1+2 65-75%

Snatch pull 3 second pause at shin 5x3 80%

Drop snatch 5x3 50-70%

Hypers 3x10

Tuesday

Back squat 5x10 62-72%

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+2 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 62-72% 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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