Strength 3/03/21
Strength
Every 2′(5 sets):
Floor Press x 5 reps @ 20X1
Followed by…
Every 3′ (2 sets):
Floor Press x Max Reps @ 90% of today’s heaviest set
Inicio / @ 70%
Strength
Every 2′(5 sets):
Floor Press x 5 reps @ 20X1
Followed by…
Every 3′ (2 sets):
Floor Press x Max Reps @ 90% of today’s heaviest set
Strength
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3′ between sets.
Strength
Every 2′ (3 sets):
Muscle Snatch x 2 reps @ 55-65% of 1-RM
Immediately followed by…
Every 2′ (3 sets):
Snatch Pull + Power Snatch + Overhead Squat @ 70-75%
Immediately followed by…
Every 2′ (3 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%
Strength
Every 3′ (6 sets):
Floor Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Strength
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3′ between sets.
Strength
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
Rest 2′
Build to today’s 3-RM.
Strength
Every 3′ (6 sets):
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 78-80%
*Set 5 – 3 reps @ 83-85%
*Set 6 – 1 rep @ 88-90%
Strength
Every 90″ (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean
Rest 60″, and then…
Every 90″ (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean
Strength
3 sets of:
Posted single leg deadlift x 8 reps each @ 3011
Rest 30″
Frog Pumpsx 20 reps @ 1112
Rest 30″
Hollow Hold x 60″
Rest as needed
Strength
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Kettellbell Single-Leg Deadlift x 6 reps each leg @ 2111
Station 2 – Barbell Glute Bridge x 6 reps
Station 3 – Hollow Body Hold x 60″
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6 @ 2111