Week 8 Strength Programming

DAY ONE

  1. 15 minutes to establish a 1RM Snatch

  2. 15 minutes to establish to establish a 1RM Back squat

  3. Conditioning:  3 rounds for time

                                   -15 KBS 70/53# (Russian)

                                   -15 Push Press 105/60#

DAY TWO

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

  2. Power Clean & Push Jerk  1+1 at 70, 2x2+1 at 75, 2x2+1 at 80%

  3. Same as CrossFit

DAY THREE

  1. 15 minutes to establish a 1RM Clean and Jerk

  2. 15 minutes to establish a 1RM Front Squat

  3. Conditioning:  4 rounds for time

                                  -12 Ring push ups

                                  -150m row sprint

DAY FOUR

Same as CrossFit

Nick ProhaskaComment