February 18-February 24

Hi, guys! This week starts an overall strength building cycle. The intensity of the main lifts will not be outrageous as we push for some heavier numbers in main accessory lifts both off the ground and overhead. Apart from the heavier accessory lifts, there will be many fewer exercises to allow for more focus and push on those heavier exercises đŸ™‚

WEEK A

Day 1

  • 2 position snatch (floor, mid thigh) 4x (1+1) @ 70-75%
  • pause back squat 4×5 with 5 seconds at the bottom
  • deficit clean deadlift 4×6 @ 80%
  • push press 5×5 @ 70-75% (max push press)
  • 2-3 rounds: 
    • scapular push ups on rings x10
    • chest supported DB rows x8/side

Day 2

  • muscle clean – heavy single 
  • jerk 3×3 @ 75%
  • jerk drive 3×3 @ 80-85%
  • 2 rounds:
    • front rack marches x10/side
    • superman hold x 30 sec
    • lying leg raises x 10-15

Day 3

  • clean 3×2@78%, 3×1@78%
  • OHS- build to 6 RM
  • belt squats 4×10
  • single leg KB RDLs with brace, 3×8/side
  • superset:
    • bent barbell row x10
    • strict press x10

Day 4 (recovery)

  • 5 rounds for perfection:
    • 300 m row, steady pace
    • 30 m single arm OH carry (per side), moderate
    • 20 banded good mornings
    • 10 toes to bar
    • 10 single leg 3 point of contact RDLs/side (with PVC pipe)

Day 5

  • power snatch + snatch- build to max 1+2
  • power clean + push jerk with 2 sec pause in catch of jerk build to max 1+2
  • front squats – build to 6 RM
  • 2-3 rounds:
    • weighted GHD hip extensions
    • max pull ups

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