August 5 – August 9

With some changes coming to Strength, this will be a somewhat unorthodox switch over week with just a wee bit of the classic lifts πŸ™‚ Have some fun and try new things!

Day 1

  • Snatch – 75% x 1 x 3
  • Front squat – 75% x 3 x 5; follow each set immediately with 3 lateral box jumps per side
  • SLDL (% of Back Squat) – 45%x5x3
  • 3 rounds (as little rest as possible in between rounds):Β 
      • 300 m row
      • max number pull ups

Day 2

  • Snatch with no jump, no contact – 60%x2x6
  • Snatch Grip Bent Row – 3 x10
  • Clean Grip OHS with hanging KBs – 5×3
  • Single arm single leg DB snatch x 5/side 3×5-10/side
  • 3 rounds:
      • 10 sandbag power clean + push press -heavy; no rest
      • 10 Russian twists (per side)
      • 10 KB swings (heavy)

Day 3

  • Push jerk behind the neck in splitβ€” 1 RM, then 90%
  • Glute bridge – 3x 10 with 5 sec pause at top
  • 3 sets:
      • 10 1-arm ring row (per arm); no rest
      • 5 1-leg barbell RDL; 1 min rest

Day 4

  • Snatch from power position – 60%x2, 65%x2, 70%x1x5
  • Clean from power positionΒ  β€” 60%x2, 65%x2, 70%x1x5
  • Jerk Support in Split – 5 sec – 1RM
  • Split squat L + split squat R + back squat- build to challenging 5+5+5
  • Single arm farmers carry β€” 3 x 3-4 x length of downstairs and backΒ 

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