STRENGTH WEEK #9
DAY 1
BACK SQUAT
5×3 @ 78%
8x 2 @ 85%
5×1 @ 88%
BEHIND THE NECK SNATCH GRIP PUSH PRESS
6×3
DAY 2
SNATCH
4×2 @ 75%
4×2 @ 80%
2×1 @ 82%
2×1 @ 85%
NOT TOUCH AND GO
SNATCH BALANCE
3×1 @ 88%
2×1 @ 92%
DAY 3 – REST
DAY 4
CLEAN & JERK
4×2 @ 75%
4×2 @ 80%
2×1 @ 82%
2×1 @ 85%
NOT TOUCH AND GO
CLEAN GRIP DEADLIFT
4×3 @ 85% – PAUSE AT MID THIGH
DAY 5
FRONT SQUAT
5×3 @ 78%
5×2 @ 85%
5×1 @ 88%
CLEAN PULL
3×2 @ 100% 1 RM CLEAN
1×1 @ 105% 1 RM CLEAN
BEHIND THE NECK SPLIT JERK
WORK UP TO A HEAVY SINGLE FOR THE DAY
DAY 6
SNATCH – BUILD TO 80% SINGLE
CLEAN & JERK – BUILD TO 80% SINGLE
FRONT SQUAT – HEAVY SINGLE 1 ¼ SQUAT
TUESDAY 1/2
WOD
AMRAP 18
15 BOX JUMP (24/20)
12 PUSH PRESS (115/75)(95/65)(75/55)
9 TOE TO BAR/KNEE TO WAIST
Accessory
3 X 10 STRICT TTB/DRAGON FLAG
3 X 10 ROCKY PRESS (LIGHT LOAD)