Week of 7/22 weightlifting program 8


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


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