Week 4 - Strength Programming

Recovery Week

DAY ONE

A. Power Snatch 2x5 at 70%

B. Snatch Push Press + Overhead Squat 3+1x4 at 70%

C. Conditioning: 5 rounds for time

-30 second Jump rope

-5 Ring rows (feet elevated)

-5 T2B

D. 800m run

DAY TWO

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

  2. Clean Pull 3x4 at 100%

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

  4. Good Morning - 3x5, heavier than last week

DAY THREE

  1. Snatch - 2x2 at 60%, 2x2 at 65%, 2x3 at 70%

  2. Snatch Pull - 2x2 at 90, 2x2 at 95%

  3. Back Squat - 3x5 at 70%

  4. Conditioning:  5 rounds

          -5, 1 arm KB swings

          -5, 1 arm KB cleans

          -5, 1 arm OH KB squat

DAY FOUR

  1. Power Clean 3x70%, 3x75%, 3x80%

  2. Power Jerk  3x60%, 3x65%, 3x70%

  3. Overhead Squat 3x70, 3x75, 3x80

  4. Conditioning:  “Fran”

           21-15-9

          -Thrusters 95/65, sub 85/55

          -Pull ups

Nick ProhaskaComment