Olympic weightlifting program week 4

 

WEEK 4 day 1
REPS WEIGHT
Clean shrug /sqaut cleans @Jerk alt reps 3-3/2-2/1-1 70/80/90%
Close grip OHS reps 5-5-5-5 50% Sn
Front sqaut reps3-2-1-1 85%-
Deadlift/Super set 8-8-8-8-8 65%
Push ups 16-
WEEK 4 day 2
REPS WEIGHT
Snatch shrug/sqaut snatch alt 3-3/2-2/1-1 70% Snatch
Rack lunges 3p/s X 3 60% C J
Drop snatch reps 4-3-2-1 60%-
Jump sqauts/super set reps10-10-10 50% Back sqaut
Windmills 8 p/s KB
WEEK 4 day 3
REPS WEIGHT
Back sqaut 1RM
Snatch Def deadlifts 4-4-4-4 120% snatch
Over head sqauts reps 6-6-6-6-6-6 80% Snatch
Strict pull ups 6-6-6-6 weighted
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