Week of 6/30 weightlifting program week 5


Monday Muscle snatch no contact 3x3 moderate Snatch deadlift+snatch+overhead squat off platform 3x1+1+1 65-75% Snatch pull 3 second pause at shin 5x3 80% Drop snatch 3x2 55-75% Hypers 3x10 Tuesday Back squat 3x10 70% Squat dips 3x3 100% Leg extensions 3x10 Leg curl 3x10 Sit-ups 3x20-30 Wednesday Behind the neck jerk 3x3 80% Bench press 3x6 heavy Dips 3x3 with weight Bent over row 3x10 Pull-up 3x5 Thursday Rest Friday Muscle clean no contact 3x3 moderate Clean deadlift+clean+front squat off platform 5x1+1+165-75% Clean pull 3 second pause at shin 3x2 80% Clean grip overhead squat 3x3 40-60 of Clean Hypers 3x10 Saturday Front squat 3x4 70% Squat dips 3x3 100% Stepups 3x10 each leg RDL 3x6 Military press 3x10 Triceps extension 3x10 Sit-ups 3x20-30 Sunday Rest


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