Strength Week of 8/1-8/6

SATURDAY 8/1

  • Clean – 80% x 2 x 2, 85% x 1 x 3, 90% x 1 x 2 (at least 2 minutes rest between sets)
  • Front squat + jerk – heavy single (for the day)
  • Superset of Pull-ups, dips (or strict MU variations), 3 total sets

SUNDAY 8/2

  • Power snatch – 70% x 2 x 9 (10 seconds between reps, 2 minutes rest between sets)
  • Power clean & power jerk – 70% x 2 x 6 (10 seconds between reps, 2 minutes rest between sets)
  • Good morning (straight knee, straight feet) – 5 x 5 light

TUESDAY 8/4

  • Snatch – 75% x 2 x 2, 80% x 1 x 2, 85% x 1 x 2 (if wt feels good, go up on last rep, but no PR attempts)
  • Back Squat – 75% x 3 x 2, 80% x 3 x 2, 85% x 2 x 2, 90% x 1 x 2 (accelerate up out of the bottom)
  • Abs –accumulate 3 minutes in a good hollow position

THURSDAY 8/6

  • 3-position snatch – 60-70% x 8 (% of snatch)
  • 3-position clean + jerk – 60-70% x 6 (% of CJ)
  • Pause Back Squat – 3 x 5, light (controlled eccentric AND concentric, 1 second pause at bottom.

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