Strength / Jan 13-17 Week 2

WEEK 2 — DAY 1 (Squat + Clean)

A) Back Squat

5×5 @ Week 1 weight +5–10 lbs (or +2–3%)

B) Hang Power Clean 5×3

Build each set if technique stays clean

C) Bulgarian Split Squat (DB)

3×8 each leg

Slightly heavier than week 1 if possible

D) Superset — 3 Rounds

• RDL (BB or DB) x10

• Hanging knee raises or ab-mat sit-ups x20

Finisher (6–8 min)

Sled drag (as heavy as possible)

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WEEK 2 — DAY 2 (Upper + Snatch)

A) Bench Press

5×5 @ Week 1 weight +5 lbs (or +2%)

B) Hang Power Snatch or Power Snatch (skill)

6×2

Light–moderate, smooth reps, NO misses

C) Superset — 3 Rounds

• DB Strict Press x10 (add weight or reps)

• Pull-ups / lat pulldown x8–10 (add control)

D) Arm + Shoulder Circuit — 3 Rounds

• DB curls x12

• Skull crushers x12

• DB lateral raises x15

  
  

  Rest 60–90 sec after each round

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WEEK 2 — DAY 3 (Deadlift + C&J)

A) Deadlift

4×5 (same as Week 1 or add +5–10 lbs if smooth)

B) Clean & Jerk 5×2

Start moderate → finish at a heavy but clean double

C) Front Squat 3×6

Slight increase from Week 1 if possible

D) Superset — 3 Rounds

• Hip thrust or glute bridge x12

• Back extension or GHD x15

Optional Carry

Farmer carry — 4×40–50 ft (add weight if safe)