Strength – August Week 3

Monday
Strength/Health Circuit
1A) Nordic Falls
5 x 8-12 each leg

1B) Z-Press
5 x 8-12

1C) Banded Side Twists
5 x 8-12

1D) Bicep Curls
5 x “Max” Reps

Mobility
Frog Stretch

Tuesday
Skills
Hang Snatch
Build to a heavy single

Then 3 @ 90% of that

Accessories
1A) Floor Press
3-3-3-3-3
1B) Banded Pull Aparts
12-12-12-12-12

Mobility
Underneath Stretch

Wednesday
Prep
Broad Jumps
5 x 3

Strength
Back Squat
1 Squat every 30 seconds for 8 squats

• rest 2 minutes –
  3-4 Rounds
  *Suggested Start 60-70%

Core
1A) Abwheel Rollouts
3-4 x 6-12
1B) Overhead & Suitcase KB Carry
3-4 x 50′ each side

Mobility
Bretzel Stretch

Thursday
Skills
Power Clean & Push Jerk
Build to a heavy single

Then 3 @ 90% of that

Accessories
1A ) Side Plank Twists
4 x 8
1B) D-Ball Holds
5 x 20-40seconds

Mobility
Wall Hinge Stretch Stretch

Saturday
Skills
Split Jerk
Build to a heavy Single

Then 3 @ 90% of that

Strength
Pause Front Squats
5 x 3
*3-5 second pause at the bottom

Mobility
Pigeon Stretch