ATI STRENGTH | WEEK 3 | Aug 24-29
- Coach Ivan
- 4 minutes ago
- 2 min read
DAY 1 — SNATCH + FRONT SQUAT
Warm-Up
2 Rounds
10 Air Squats
10 PVC Pass-Throughs
10 PVC Overhead Squats
8 Reverse Lunges
10 Scap Push-Ups
30-sec Deep Squat Hold
Barbell Complex
3 Rounds
5 Muscle Snatch
5 Overhead Squat
5 Snatch Balance
3 Hang Snatch
A. Hang Power Snatch
5 × 4 @ 65–70%
Rest 90–120 sec.
Focus on:
Vertical bar path
Strong extension
Fast turnover
Stable overhead position
B. Front Squat
5 × 6 @ 70–75%
Rest 2–3 minutes.
Tempo: Controlled descent, aggressive drive out of the bottom.
C. Stability — 3 Rounds
5 Snatch Balance
8 Single-Arm KB Bottoms-Up Press / arm
10 Face Pulls
20-sec Overhead Plate Hold
D. Mobility
Remaining time:
Front Rack Stretch
Lat Stretch
Ankle Mobility
DAY 2 — SUMO DEADLIFT + POSTERIOR CHAIN
Warm-Up
2 Rounds
10 Cossack Squats
10 Glute Bridges
10 KB Deadlifts
10 Reverse Lunges
10 Banded Hip Abductions
Then:
3 × 5 Sumo Deadlift with empty/light bar
A. Sumo Deadlift
5 × 6 @ 75–80%
Rest 2–3 minutes.
Reset every rep.
B. Hang Clean Pull
4 × 4 @ 90% of Clean
Rest 2 minutes.
Focus:
Position → Push → Extension → Finish
Don't turn the clean pull into a deadlift with a shrug.
C. Single-Leg + Posterior Chain — 3 Rounds
8 Bulgarian Split Squats / leg
10 Romanian Deadlifts
12 Back Extensions
20-sec Hollow Hold
D. Mobility
Hamstrings
Hip Flexors
Adductors
DAY 3 — CLEAN & JERK + PUSH PRESS
Warm-Up
2 Rounds
10 Banded Good Mornings
10 Glute Bridges
8 Front Rack Reverse Lunges
10 Scap Pull-Ups
10 PVC Pass-Throughs
Barbell Complex
3 Rounds
3 Muscle Cleans
3 Hang Cleans
3 Front Squats
3 Push Press
2 Jerks
A. Clean + Jerks
Every 2:00 × 7
@ 65–70%
Focus on quality over load.
B. Push Press
5 × 5 @ 70–75%
Rest 2 minutes.
No excessive layback. Drive vertically and finish with active shoulders.
C. Jerk + Shoulder Stability — 3 Rounds
3 Tall Jerks + Recoveries
20-sec Front Rack Hold
10 Band External Rotations
10 Scap Push-Ups
D. Mobility
Front Rack
T-Spine
Lats
Triceps
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