Strength Club: 4 July – 9 July

Monday
Skills
Hang Snatch
Build to a heavy single

Then 3 @ 90% of that

Accessories
1A) Push Press
3-3-3-3-3
1B) PVC Pipe Push Press
5 sets to failure (or 60 seconds)
*Immediately go from the barbell to the PVC pipe, rest 2 minutes

Mobility
Underneath Stretch

Tuesday
Prep
Seated Box Jumps
5 x 3

Strength
Back Squat
5-5-5-3-3-3-1-1-1

Core
1A) Side Plank Raises
3-4 x 12
1B) Single Arm Ring Rows
3-4 x 8-12

Mobility
Bretzel Stretch

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

Then 3 @ 90% of that

Accessories
1A ) Nordic Falls
5 x 3
1B) Banded Pull Aparts
5 x 20

Mobility
Wall Hinge Stretch Stretch

Thursday
Strength/Health Circuit
1A) Single Side Romanian Deadlifts
5 x 8-12 each leg

1B) Half Kneeling Press
5 x 8-12 each arm

1C) Weighted Planks
5 x 30 seconds

1D) Chin Ups
5 x “Max” Reps

Mobility
Frog Stretch

Saturday
Skills
Snatch
1 Single every 2 minutes x 10

Strength
Front Squat
12 minutes to build to a heavy triple

Mobility
Pigeon Stretch

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