Week of 11/24 weightlifting program week 1


Monday

Hang clean from the knee 3x5 60%

Bench press 3x10

Kettlebell swing 3x20

Sit-ups 3x25-30

Tuesday

Back squat close stance 3x20 50%

Lunges with dumbbell 3x10 each

Box jumps 5x3

Good morning 4x8

Wednesday 

Sprints 5x20yards

Push-up 3x to failure

Pull-up 3x to failure

Leg raise 3x20-30

Friday

Hang snatch from knee 3x5 60% 

Arnold press 3x10

Med ball overhead toss 5x3

Hyper 3x15

Saturday 

Thruster 3x10 light

Step up with Barbell 3x10 each

Broad jump 5x3

Planks 3x1-2 minutes 


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