Strength Week of 8/8-8/13

SATURDAY 8/8

  • Clean & Jerk – 75% x 2 x 2, 80% x 1 x 3, 85% x 1 x 2 (up weight final rep if feeling good)
  • Front Squat – heavy single (for the day), 85% of that x 2 x 2
  • Weighted Pull-up, 4-6 x 5 sets

SUNDAY 8/9

  • Snatch High Pull + Hang Snatch + Snatch – 55% x6 (% of snatch)
  • Power clean + 2 FS + Jerk – 55% x 6 (% of clean)
  • Abs – weighted plank, heavy 25 sec x 3 sets
  • Back Extension on GHD – use light dumbbells if possible, 3 x 10 at 3111 Tempo (pause at top for second, lower slowly)

TUESDAY 8/11

  • Snatch – 82% x 1 x 3, 85% x1 x 2, 87 % x 1 x 2, 90% x 1 x 2(up wt if feeling good)
  • Back Squat – 75% x 2, 80% x 2, 85% x 2, 90% x1 x2
  • Band pull-aparts – 3 x 10 at 31X1 Tempo

THURSDAY 8/13

  • Clean & Jerk – 82% x 1 x 2, 85% x1 x 2, 87 % x 1, 90% x 1 (up weight if feeling good)
  • Front Squat 75% x 2, 80% x 2, 85% x 2, 90% x1 x2 (up weight if feeling good)
  • Abs, pull-ups – superset for 4 total sets. Trainer choice or come up with your own work if you want
    • i.e. weighted plank 30 sec, weighted pull-up

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