STRENGTH WEEK #8
DAY 1
BACK SQUAT
5 X 3 @ 78%
10 X 2 @ 85%
HANG MUSCLE SNATCH
BUILD TO HEAVY DOUBLE
DAY 2
SNATCH
4 X 2 @ 75%
4 X 2 @ 80%
2 X 1 @ 82%
2 X 1 @ 85%
NOT TOUCH AND GO
SNATCH BALANCE
4 X 1 @ 85%
2 X 1 @ 88%
DAY 3 – REST
DAY 4
CLEAN & JERK
4 X 2 @ 75%
4 X 2 @ 80%
2 X 1 @ 82%
2 X 1 @ 85%
NOT TOUCH AND GO
CLEAN GRIP DEADLIFT
4 X 3 @ 85% – PAUSE AT MID THIGH
DAY 5
FRONT SQUAT
5 X 3 @ 78 %
5 X 2 @ 85%
CLEAN PULL
3 X 3 @ 100% 1 RM CLEAN
BEHIND THE NECK 2 PUSH PRESS + 1 SPLIT JERK
HEAVY SINGLE COMPLEX FOR THE DAY
DAY 6
SNATCH/CLEAN & JERK/FRONT SQUAT
HEAVY SINGLE FOR THE DAY
DAY 7 – REST
TUESDAY 12/26
WOD
FOR TIME:
30 DEADLIFT
30 BACK SQUAT
1K ROW
RX+: 185/125 RX: 135/95 F: 95/65
-5:00 REST THEN-
ON A 10:00 CLOCK ESTABLISH A 3RM DEADLIFT
SCORE: WOD TIME & 3RM DEADLIFT