Strength | Feb 3 - 7

WEEK 5 — DAY 1 (Squat + Clean)

A) Back Squat 6×3

Build to Week 4 weight +5–10 lbs

(All reps sharp, no grinders)

B) Hang Power Clean 5×3

Moderate-heavy, fast turnover

C) Bulgarian Split Squat (DB)

3×6–8 each leg

Heavy but controlled

D) Superset — 3 Rounds

• RDL (BB or DB) x8 (heavy)

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

Optional Finisher (6–8 min)

Sled push or row

:30 fast / :30 easy

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WEEK 5 — DAY 2 (Upper + Snatch)

A) Bench Press 6×3

Build heavier than Week 4, clean reps only

B) Hang Power Snatch 6×2

Moderate-heavy, perfect technique

C) Superset — 3 Rounds

• DB Strict Press x6–8 (heavier)

• Pull-ups (weighted if possible) or lat pulldown x6–8

D) Arm + Shoulder Circuit — 3 Rounds

• DB curls x10–12

• Skull crushers x10–12

• DB lateral raises x15

  
  

  Short rest, good pump

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WEEK 5 — DAY 3 (Deadlift + Clean & Jerk)

A) Deadlift 6×3

Heavy but smooth pulls

B) Clean & Jerk 6×1–2

Build to a heavy single or strong double

(Technique > load)

C) Front Squat 3×5

Moderate-heavy, upright posture

D) Superset — 3 Rounds

• Hip thrusts or glute bridges x10

• Back extensions or GHD x12–15

Optional Carry

Farmer carry — 4×50 ft (very heavy)