Week 5 Strength Programming

DAY ONE

A. Snatch 3x60, 3x65, 2x70, 2x4 at 75

B. Snatch Pull 2x4 at 100

C. Back Squat 3x70, 3x4 at 75

D. Push Press 5x70, 5x75, 3x3 at 80

DAY TWO

  1. Power Snatch 3x70, 3x75, 2x4 at 80%

  2. Power Clean + Push Jerk 5x5+1 at 75%

  3. Overhead Squat 2x5 at 80% (from the rig)

  4. Conditioning:  4 rounds for time

          -1 Rope climb (18 ft)

          -15 KBS 70/53#  (American)

DAY THREE

  1. Clean & Jerk  3+1 at 60, 3+1 at 65, 2+1 at 70, 4x2+1 at 75%

  2. Clean Pull  2x4 at 100%

  3. Front Squat  2x70, 2x75, 2x3 at 80%

  4. SLDL  3x5, heavier than last week

  5. ME 500m row

DAY FOUR

  1. Snatch 2x60, 2x65, 2x70, 2x75, 1x80, 1x85, MAX

  2. Clean & Jerk (Same as Snatch)

  3. Back Squat 3x75, 3x4 at 80%

  4. Conditioning:  “Grace”

       -30 Clean and Jerks for time 135/95 (sub 95/65)

 

Nick ProhaskaComment