Week 2: Strength Programming

DAY ONE

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

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

  3. Back Squat 3x5 at 75

  4. SLDL 3x5 (light)

DAY TWO

  1. Power Clean 3x5 at 75

  2. Power Jerk 3x5 at 65

  3. OHS 3x5 at 75

  4. Conditioning:  3 rounds for time

           -15 KBS 53/35#

           -10 Push ups

DAY THREE

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

  2. Snatch Pull 3x2 at 95, 3x2 at 100

  3. Back Squat 5x5 at 75

  4. Push Press 5x5 at 75

DAY FOUR

  1. 3-Position Clean and Jerk 3+1 at 60, 3+1 at 65, 3+1 at 70, 3+1 at 75

  2. Clean Pull 3x2 at 95, 3x2 at 100

  3. Front Squat 3x5 at 75

  4. Good Mornings 3x5, heavier than last week