STRENGTH WEEK #5
DAY 1:
BACK SQUAT
4×5 @ 70%
4×5 @ 75%
BEHIND THE NECK SNATCH GRIP PUSH PRESS
5×5
DAY 2:
SNATCH
4×2 @ 70%
4×2 @75%
4×1 @ 80%
SNATCH BALANCE
7×1 @ 80%
DAY 3:
REST
DAY 4:
CLEAN & JERK
4×2 @ 70%
4×2 @ 75%
4×1 @ 80%
Not Touch & Go Reps
CLEAN GRIP DL
3×4 @ 75%
Pause at Mid Thigh
DAY 5:
FRONT SQUAT
4×5 @ 70%
4×5 @ 75%
CLEAN PULL
3×3 @ 90% 1RM Squat Clean
BEHIND THE NECK SPLIT JERK
Work to Heavy Single for the Day
DAY 6:
SNATCH/CLEAN & JERK
Work to Heavy Single for the Day
FRONT SQUAT
Work to Heavy Single 1 ΒΌ Squat for the Day
MONDAY
STRENGTH
FRONT SQUAT 3×7 (FROM THE FLOOR)
*BUILD TO HEAVY SETS*
RX+
AMRAP 12
40 DU
20 TTB
10 FRONT SQUAT (185/125)
RX
AMRAP 12
20 DU
15 TTB
10 FRONT SQUAT (135/95)
FITNESS
AMRAP 12
:60 DU ATTEMPTS
12 K2W
10 FRONT SQUAT (115/75)