STRENGTH WEEK #10
DAY 1
BACK SQUAT
3 X 3 @ 78%
5 X 2 @ 85%
10 X 1 @ 88%
HANG MUSCLE SNATCH
BUILD TO HEAVY SINGLE
DAY 2
SNATCH
3 X 1 @ 80%
3 X 1 @ 82%
3 X 1 @ 85%
2 X 1 @ 88%
1 X 1 @ 90%
NOT TOUCH & GO
SNATCH BALANCE
3 X 1 @ 92%
2 X 1 @ 95%
DAY 3 – REST
DAY 4
CLEAN & JERK
3 X 1 @ 80%
3 X 1 @ 82%
3 X 1 @ 85%
2 X 1 @ 88%
1 X 1 @ 90%
NOT TOUCH & GO
CLEAN GRIP DEADLIFT
4 X 3 @ 85% WITH PAUSE AT MID THIGH
DAY 5
FRONT SQUAT
3 X 3 @ 78%
3 X 2 @ 85%
10 X 1 @ 88%
CLEAN PULL
3 X 2 @ 100% 1RM CLEAN
2 X 1 @ 105% 1RM CLEAN
BEHIND THE NECK 2 PUSH PRESS + 1 SPLIT JERK
BUILD TO HEAVY COMPLEX
DAY 6
SNATCH/CLEAN & JERK/FRONT SQUAT
BUILD TO HEAVY SINGLE
DAY 7 – REST
MONDAY 1/8
RX+
5 ROUNDS
EVERY 4:00 COMPLETE
500/400M ROW
10 THRUSTERS (135/95)
*REST REMAINING TIME*
RX
5 ROUNDS
EVERY 4:00 COMPLETE
400/300M ROW
10 THRUSTERS (115/75)
*REST REMAINING TIME*
FITNESS
5 ROUNDS
EVERY 4:00 COMPLETE
400/300M ROW
10 THRUSTERS (95/65)
*REST REMAINING TIME*
POST WOD STRENGTH
5X5 THRUSTER FROM FLOOR
*ASCENDING WEIGHT EACH SET*