Strength | Jan 20-24

WEEK 3 — DAY 1 (Squat + Clean)

A) Back Squat

5×4 @ +5–10 lbs from Week 2

(heavier, all reps controlled)

B) Hang Power Clean 5×3

Build to a strong, fast set (no misses)

C) Bulgarian Split Squat (DB)

3×8 each leg

Heavier than Week 2 if form allows

D) Superset 3 Rounds

• RDL (BB or DB) x10 (slightly heavier)

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

Optional Finisher (6–8 min)

Sled push or row :40 work / :20 rest

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WEEK 3 — DAY 2 (Upper + Snatch)

A) Bench Press

5×4 @ +5–10 lbs from Week 2

B) Power Snatch 6×2

Moderate load, smooth turnover, fast pull

C) Superset 3 Rounds

• DB Strict Press x8–10 (increase load)

• Pull-ups / lat pulldown x8–10 (slower tempo)

D) Arm + Shoulder Circuit — 3 Rounds

• DB curls x12

• Skull crushers x12

• DB lateral raises x15

  
  

  Minimal rest, chase the pump

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

A) Deadlift

5×4 @ +5–10 lbs from Week 2

B) Clean & Jerk 5×2

Build to a heavy, confident double

C) Front Squat 3×6

Moderate-heavy, upright posture

D) Superset — 3 Rounds

• Hip thrusts or glute bridges x12

• Back extensions or GHD x15

Optional Carry

Farmer carry — 4×50 ft (heavier than Week 2)