Week 6 Strength Training

DAY ONE

  1. Snatch 3x60, 3x65, 2x70, 2x75, 2x3 at 80%

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

  3. Back Squat 3x70, 3x75, 3x3 at 80%

  4. Push Press 5x70, 5x75, 3x80, 3x2 at 80%

DAY TWO        

  1. Power Snatch 3x70, 3x75, 2x2 at 80%, 2x2 at 85%

  2. Power Clean + Push Jerk (1+1)x3 at 75%, (1+1)x2 at 80%

  3. Overhead Squat 2x2 at 80%. 2x3 at 85%

  4. Conditioning:  3 rounds for time

           -15 KBS 70/53#  (Russian)

           -10 Pull ups

DAY THREE

  1. Clean & Jerk 3+1 at 60, 3+1 at 65, 2+1 at 70, 2+1 at 75, (2+1)x3 at 80%

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

  3. Front Squat 2x70, 2x75, 2x80, 2x3 at 85%

  4. SLDL 3x5, heavier than last week

DAY FOUR

  1. Power Snatch 2x70, 2x75, 2x1 at 80, 2x1 at 85%

  2. Power Clean + Power Jerk (1+1)x2 at 75, (1+1)x2 at 80%

  3. Snatch Push Press + Overhead Squat  3+1 at 70, 3+1 at 75, 3+1 at 80, 3+1 at 85%

  4. Conditioning:  4 rounds for time

          -10 DB Snatch (heavy)

          -150m row sprint

Nick ProhaskaComment