Week of 12/22 weightlifting program week 4


Monday Hang snatch from shin 3x3 75-80% Snatch off block 3x4 70-75% Snatch pull off platform 3 second pause at shin 5x3 85% Overhead squat 3x5 70% (% of snatch) Hyperextension 3x10 with weight Tuesday Back squat 5x7 60-70% Back squat dips 3x3 110-130% Back squat pause at bottom 3x3 50% RDL 5X5 70% (% of clean) Wednesday Jerk 5x3 3 second pause on dip 70-80% Jerk drives 3x3 110-130% Dips 3x10 with weight if possible Lateral raise 3X10 Overhead tricep extension 3x15 Situp 3x25 Thursday Rest Friday Hang clean from shin 3x3 75-80% Clean off block 3x3 75-80%

Clean pull off platform 3 second pause at shin 5x3 80% Clean grip overhead squat 3x5 30-50% (% of clean) Hyperextension 3x10 with weight Saturday Front squat 5x3 70-80% Front squat dips 3x3 110-130% Front squat with pause at bottom 3x3 50-60% Snatch rdl 5X5 70% (% of snatch) Sunday Rest  


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