November 19-November 25

Keep pushing through those front squats! Only three days of programming this week in hopes that everyone has time to eat up with family and enjoy the holiday 🙂

Day 1

  • activation: side lying clams x 25/side, bird dog x 10/side
  • power snatch from hips + snatch from hips 4 x (1+1) @ 93-95% heavy set from 2 weeks ago
  • power clean from hips + clean from hips 4 x (1+1) @ 93-95% heavy set from 2 weeks ago
  • front squat 8×4@80% +3-5 kg
  • 4 rounds:
    • bench press x 6-8, heavier than last week
    • double bent over DB/KB row x 6-8, heavier than last week

Day 2

  • activation: single leg glute bridge x 10/side
  • snatch with pause below knee 6×1@ 81%
  • clean with pause below knee 6×1@ 81%
  • front squat 10×3@85%  + 3-5 kg
  • single arm OH carry x 40 m/side, heavier than last week
  • GHD sit ups to parallel 4×10-12, weighted, heavier than last week

Day 3

  • activation: lateral band walks x10 m/side, single leg box step ups 2x 15/side
  • snatch pull+ snatch, build up to (1+1)@ 84%
  • clean pull + clean + power jerk, build up to (1+1+1) @ 84%
  • Front squat 6×6 @ 70% + 5-7 kg (or +2-5 kg from last week)

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