Week 3 - Strength Programming

DAY ONE

  1. Power Snatch 3x5 at 75

  2. Snatch High-Pull 3x5 at 75

  3. Snatch Push Press + Overhead Squat 5x5+1 at 75%

  4. Conditioning:  5 rounds for time

      -5 Strict pull ups

      -5 Push ups

  1. 1,500m row for time

DAY TWO

  1. Snatch  2x60, 2x70, 2x80, 2x heavy single

  2. Clean & Jerk 2+1 at 60, 2+1 at 70, 2+1 at 80, 2+1 heavy single

  3. Back Squat 3x5 at 80

  4. SLDL 3x5, heavier than last week

DAY THREE

  1. 3-Position Snatch 1x60, 1x65, 1x75, 1x70, 1x75, 1x80, max

  2. Snatch Pull 3x4 at 100%

  3. Push Press 5x70, 5x75, 5RM

  4. Conditioning:  3 rounds for time

          -30 seconds ME DU’s

          -30 seconds rest

          -30 seconds ME KBS 70/53 (Russian)

          -30 seconds rest

DAY FOUR

  1. 3-Position Clean + Jerk 1x60, 1x65, 1x70, 1x75, 1x80, max

  2. Clean Pull 3x4 at 100

  3. Front Squat 3x70, 3x75, 3x80, 3RM

  4. Good Morning 3x5, heavier than last week
Nick ProhaskaComment