Week 7 Strength Training

Week 7

DAY ONE

  1. Snatch 2x60, 2x70, 2x75, 1x80, 1x85, 1x90, MAX

  2. Clean & Jerk Same as Snatch

  3. Back Squat 3x75, 3x2 at 80, 3x2 at 85%

  4. Good Morning 3x5, heavier than last time

 

DAY TWO

  1. Clean & Jerk 2+1 at 60, 2+1 at 65, 2+1 at 80, 2+1RM

  2. Clean Pull 3 at 100%, 3 at 105%, 3x2 at 110%100%

  3. Front Squat 2x70, 2x74, 2x80, 2x85, 2RM

  4. SLDL 3x5, heavier than last week

 

DAY THREE

  1. Power Snatch -2x70, 2x75, 1x80, 1x3 at 85%

  2. Power Clean + Push Jerk 1+1 at 75, 1+1 at 80, 1+1 at 85, 1+1RM

  3. Snatch Balance 3x2 at 70, 3x3 at 75%

  4. Conditioning:  3 sets for time

                                 -12 Pull ups

                                 -200m row sprint

 

DAY FOUR

  1. Snatch 3x60, 3x65, 2x70, 2x75, 2x80, 2RM

  2. Snatch Pull 3 at 100%, 3 at 105%, 3x2 at 100%

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

  4. Push Press 3x70, 3x75, 2x80, 1x85, 1RM

 

*Additional Conditioning:

CrossFit conditioning (Wednesday)

CrossFit conditioning (Friday)

 

*For Meshugge competitors