top of page

Week of 11/10 weightlifting program week 11

Snatch 2 rep max try to add weight Snatch pull 5x3 100% Drop snatch 3x3 moderate Hyperextension 3x10 with weight Tuesday Back squat 90% 3x1 Back squat dips 3x3 110-130% RDL 5x3 moderate Box jumps 3x3 Wednesday Jerk 3x2 85-90% Jerk drives 3x3 110-130% Dips 5x3 with weight if possible Lateral raise 3X15 Overhead tricep extension 3x10 Situp 3x35 Thursday Rest Friday Clean and jerk 3x1 90% Clean pull 3x3 100-110% Overhead squat 3x2 3 second pause at bottom 70-80% % of snatch Hyperextension 4x8 with weight Saturday Thruster 3x3 moderate Front squat max 3x1-2 90% Front squat dips 3x5 110-130% Snatch rdl 5x3 Sunday Rest  

18 views0 comments

Recent Posts

See All
bottom of page