WOD

A. Back Squats – Every 90 seconds x 8 sets:

First 3 sets – 5 reps at same weight
Next 3 sets – 4 reps at slightly heavier weight
Final 2 sets – 3 reps at challenging load

B. Hang Power Snatch Technique Work x 10 min:
Same complex as performed last week with cleans

Work to a challenging but technically proficient set for complex
This SHOULD be the natural progression of catch position as fatigue accumulates over the course of 3 reps. The idea is to learn to meet the bar at the proper catch height, with footwork always being conducive to the squat position (i.e. no wide feet)

1 Hang Snatch (high catch position)
1 Hang Snatch (1/4 squat catch position)
1 Hang Snatch (catch at parallel squat)

C. AMRAP 7 min:

8 TTB
12 One-Arm DB Push Press (6 reps per arm)

L1 – Under 50/35 lb DB
L2 – At or over 50/35 lb DB
L3 – At or over 70/50 lb DB

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STRONG PROGRAM:
Note that next week will be a DELOAD week for this day of training

Legs (Ham/Glute dominant) + Core
Parts A and B stay the same each week. Track these metrics.

A. Power Cleans (drop bar from top) – 2 reps EMOM x 6 min
*Complete all reps with same weight. If you are 100% happy with your technique, regarding all aspects of proper mechanics, then increase weight the following week. If there are any elements of “perfect form” that you would like to enhance, you should keep the same weight the following week.

B. “Stop” Deadlifts
Work to a challenging set of 3 reps
Then drop weight 10-15% and complete 3 sets of 2 reps
*Focus on speed of pull and perfect mechanics on 3×2 at lower weight
*Goal is to increase top triple the next week whenever you succeed

C. Glute-Ham Raises – 3 sets x 6-12 reps (video demo at bottom)
OR
Hip Extensions (weighted) – 3 sets x 12-15 reps

D. Superset Movements x 3 sets each:

Toes to Rings or Hanging Knee Raises x 12-15 reps
Weighted Situps (ADV GHD Situps) x 12-15 reps
Rest 1-2 min

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