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Week of 8/11 weightlifting program week 11


Muscle snatch w/contact 3x3 moderate Snatch 2 rep max, -5-10kg 2x2 Snatch pull 3x3 100-110% Snatch balance 3x3 50% for speed Good morning 4x6 Tuesday Back squat max, -5-10kg 2x2 Squat dips 3x3 100% RDL 3x3 heavy Sit-ups 3x20-30 Wednesday Power snatch 3x1-2 85-90% Power clean and jerk 3x2+1 85-90% Clean pull off block 3x3 110-120% Dumbbell Row 4x8 Hyperextension 3x10 Thursday Rest Friday Muscle clean no contact 3x3 moderate Clean and jerk 2+1 rep max, -5-10kg 2x2+1 Clean pull 3x2-3 100% Seated Good morning 3x5 Saturday Thruster 3x3 moderate Front squat max Front Squat 3 sec pause at bottom 3x3 50-60% Snatch grip RDL 3x3 Leg raise 3x20-30 Sunday Rest

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