Strength | Feb 9-14

WEEK 6 — DAY 1 (Back Squat + Clean PR)

A) Back Squat — TEST DAY

Work up to:

• Heavy triple or single

  (athlete’s choice, coach’s call)

Suggested build:

• 5×3 building

• 2–3 heavy attempts max

B) Power Clean — PR

Work to a heavy but fast single

(no missed reps)

C) Optional Accessory (2–3 rounds, light)

• Bulgarian split squat x8 each leg

• Core of choice x15–20

Keep this light or skip if time is tight

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WEEK 6 — DAY 2 (Upper Body + Snatch PR)

A) Bench Press — TEST DAY

Work up to:

• Heavy single or triple

Guidelines:

• Smooth bar path

• No spot-touch reps

B) Power Snatch — PR

Work to:

• Heavy single or double

  Must be technically sound to count

C) Optional Pump Circuit (2–3 rounds)

• DB shoulder press x10

• Pull-ups or lat pulldown x10

• DB curls x12

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WEEK 6 — DAY 3 (Deadlift + Clean & Jerk PR)

A) Deadlift — TEST DAY

Work up to:

• Heavy single or triple

  No missed reps

B) Clean & Jerk — PR DAY

Work to:

• Heavy single

  Must stand the clean and control the jerk

C) Optional Finisher

• Farmer carry or sled drag

  2–3 easy rounds (optional)