Week of 6/23 weightlifting program week 4


Monday Muscle snatch no contact 5x3 moderate Snatch deadlift+snatch+overhead squat off platform 5x2+2+2 65-75% Snatch pull 3 second pause at shin 5x3 85% Drop snatch 5x2 55-75% Hypers 3x10 Tuesday Back squat 5x10 65-72% Squat dips 3x3 100% Leg extensions 3x20-30 Leg curl 3x15-20 Sit-ups 3x20-30 Wednesday Behind the neck jerk 5x3 80-87% Bench press 4x6 heavy Dips 5x3 with weight Bent over row 5x15 Pull-up 3x as many as possible Thursday Rest Friday Muscle clean no contact 5x3 moderate Clean deadlift+clean+front squat off platform 5x2+2+2 65-75% Clean pull 3 second pause at shin 5x2-3 85% Clean grip overhead squat 5x3 40-60%% of Clean Hypers 3x10 Saturday Front squat 5x4 65-75% Squat dips 3x3 100% Stepups 3x12 each leg RDL 3x8 Military press 3x12 Triceps extension 3x15-20 Sit-ups 3x20-30 Sunday Rest


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