Strength / Thu, Dec 4
- Coach Ivan
- Dec 4, 2025
- 1 min read
A) 15 Minutes to build to a heavy set of 2 Power Clean
B) 5 Sets of:
8 Push Press (as heavy as possible)
10-15 Strict Pull-ups
C) Accumulate 2 minutes on a Rings Suport Hold
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See AllDAY 1 – LOWER BODY HYPERTROPHY A) Back Squat 5×8 @ 70% of Back Squat 1RM 3 sec eccentric Rest 90 sec B) Romanian Deadlift 4×10 @ ~60–65% Deadlift 1RM Slow stretch, controlled tempo C) Walking DB Lunge
Strength (13 mins) Build to 3X5 Hang Squat Cleans Set 1: Moderate Set 2: Challenging Set 3: Heavy But Clean Reps Rest 90 sec -2 min between sets WOD 12 MIN AMRAP 3 Toes to Bar 3 Hang Cleans 6 Toes To
WEEK 2 DAY 1 – LOWER BODY HYPERTROPHY A) Back Squat 4×10 Add 5–10 lbs from Week 1 if all reps were clean 3 sec controlled descent B) Romanian Deadlift (BB or DB) 4×12 Slightly heavier than Week 1 2–3
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235 PC / 155 PP
120 PC 2 reps