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Week of 7/28 weightlifting program week 9


Muscle snatch w/contact 3x3 moderate Snatch 2 rep max, -5-10kg 2x3 Snatch pull 3x3 100% Overhead squat max, -5-10kg 2x2 Good morning 3x10 Tuesday Back squat 3 rep max, -5-10kg 2x3 Squat dips 3x3 100% Step ups 3x6 each leg RDL 3x3 heavy Sit-ups 3x20-30 Wednesday Jerk max, -5-10kg 2x2 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 2 rep max, -5-10kg 2x3 Clean pull 3x2-3 110% Military Press 3x3 Seated Good morning 3x6 Saturday Thruster 3x3 moderate Front squat 2 rep max, -5-10kg 2x2 Front Squat dips 3x3 100-120% Snatch grip RDL 3x5 Dumbbell Row 4x5 Leg raise 3x20-30 Sunday Rest

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