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)