This document outlines a 4 day strength training program that focuses on weightlifting movements like the snatch and clean and jerk. Day 1 includes snatch, clean and jerk, and hamstring/lower back exercises. Day 2 focuses on back squat, press, rows, and muscle snatch with overhead squats. Day 3 has snatch, clean and jerk, and pull ups. Day 4 includes front squat, bench press, deadlifts, curls, and box jumps. Each day has variants for the main lifts and provides rep schemes and weight progression over 5 sets for each exercise.
This document outlines a 4 day strength training program that focuses on weightlifting movements like the snatch and clean and jerk. Day 1 includes snatch, clean and jerk, and hamstring/lower back exercises. Day 2 focuses on back squat, press, rows, and muscle snatch with overhead squats. Day 3 has snatch, clean and jerk, and pull ups. Day 4 includes front squat, bench press, deadlifts, curls, and box jumps. Each day has variants for the main lifts and provides rep schemes and weight progression over 5 sets for each exercise.
This document outlines a 4 day strength training program that focuses on weightlifting movements like the snatch and clean and jerk. Day 1 includes snatch, clean and jerk, and hamstring/lower back exercises. Day 2 focuses on back squat, press, rows, and muscle snatch with overhead squats. Day 3 has snatch, clean and jerk, and pull ups. Day 4 includes front squat, bench press, deadlifts, curls, and box jumps. Each day has variants for the main lifts and provides rep schemes and weight progression over 5 sets for each exercise.
This document outlines a 4 day strength training program that focuses on weightlifting movements like the snatch and clean and jerk. Day 1 includes snatch, clean and jerk, and hamstring/lower back exercises. Day 2 focuses on back squat, press, rows, and muscle snatch with overhead squats. Day 3 has snatch, clean and jerk, and pull ups. Day 4 includes front squat, bench press, deadlifts, curls, and box jumps. Each day has variants for the main lifts and provides rep schemes and weight progression over 5 sets for each exercise.