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 AllTEST WEEK DAY 1 – SQUAT + CLEAN A) Back Squat 5×2 @ 90-95% or 1 Rep Max B) Hang Power Clean 5×2 (moderate, fast) C) Superset – 3 Rounds RDL x10 Hanging knee raises x15 DAY 2 – BENCH + SNATCH A) Bench
MONDAY Snatch Technique 12min EMOM 1 Power Snatch @ 60-70% 1 Overhead Squat Focus on: Speed under bar Stable catch Conditioning 5 Rounds 400m Run 12 Burpees 15 Wall Balls Rest 1 minute Mobility 10 min
Monday – Snatch Technique + Sprint Intervals Warm-Up 2 Rounds 200m Run 10 PVC Pass Throughs 10 Overhead Squats (PVC) 10 Hollow Rocks 5 Inchworms Skill / Strength Snatch Progression Muscle Snatch x 3 O
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235 PC / 155 PP
120 PC 2 reps