Week of 9/29 weightlifting program week 5


Monday Hang snatch from shin 3x3 80% Snatch pull off platform 3 second pause at shin 5x3 85-90% Overhead squat 3x3 70% (% of snatch) Hyperextension 3x10 with weight Tuesday Back squat 5x5 80-85% Back squat dips 3x5 110-130% Barbell stepups 4x8 each leg RDL 5X3 Wednesday Jerk 5x2 3 second pause on dip 70-85% Jerk drives 3x3 110-130% Dips 4x8 with weight if possible Lateral raise 3X10 Overhead tricep extension 3x15-20 Friday Hang clean from shin 3x3 80% Clean pull off platform 3 second pause at shin 5x3 85-95% Clean grip overhead squat 3x3 30-50% (% of clean) Hyperextension 4x8 with weight Saturday Front squat 5x3 80-85% Front squat dips 3x5 110-130% Barbell lunges 3x10 each leg Snatch rdl 5x3 


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