Strength Week of 7/25-7/30

SATURDAY 7/25

  • Clean & jerk – heavy single (for the day); 75% of that x 1 x 5 (1 min rest)
  • Front squat – heavy single (for the day); 85% of that x 2 x 2
  • Accumulate 100 hollow rocks – 3 push-ups every time you break

SUNDAY 7/26

  • Power snatch – 75% x 1 x 10; 1 min rest
  • Power clean & jerk – 75% x 1 x 10; 1 min rest
  • L-sit pull-ups 3s x 5r
  • TGUs – 3s x 10r (5/side) – use kb’s, barbells, etc.

TUESDAY 7/28

  • Snatch – 80% x 2 x 2, 85% x 1 x 3, 90% x 1 x 2
  • Eccentric Pause Back Squat – 75% x 3 x 5 (1 second pause)
  • Bent over rows 5s x 2r (heavy, strict)

THURSDAY 7/30

  • Power Snatch – 70% x 2 x 3, 75% x 1 x 4 (% of snatch)
  • Power Clean & Power Jerk – 70% x 2 x 2, 75% x 1 x 3 (% of C&J)
  • Back Squat – 3s x 5r, light (controlled eccentric, explosive concentric)
  • Band pull-aparts, 3s x 10r

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