Week of 7/15 weightlifting program week 7


Monday Muscle snatch w/contact 3x3 moderate Snatch 3 rep max, -5-10kg 2x3 Snatch pull 3x3 100% Overhead squat 2 rep max, -5-10kg 2x2  Good morning 3x10 Tuesday Back squat 5x5 80-85% Squat dips 3x3 100% Lunges 3x6 each leg RDL 3x5 heavy Sit-ups 3x20-30 Wednesday Jerk 3x3 85% Jerk Drive 3x3 100-120% Bench press 3x2 heavy Behind the neck snatch grip Pull-ups 3x AMRAP Dumbbell Row 3x10 Leg raise 3x10-20 Thursday Rest Friday Muscle snatch no contact 3x3 moderate Clean 5x2 85% Clean deadlift 3x3 110% (% of Clean) Clean pull 3x3 95% Military Press 4x6 Seated Good morning 3x8 Saturday Thruster 3x5 moderate Front squat 5x3 80-85% Front Squat dips 3x3 100-120% Snatch grip RDL 3x4 Dips 3x10 Leg raise 3x20-30 Sunday Rest


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