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Strength | Jun 8 - 13

TEST 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 Press 5×2 @ 90-95% or 1 Rep Max


B) Hang Power Snatch 5×2 (technique focus)


C) Superset – 3 Rounds

  • Pull-ups / lat pulldown x10

  • V-ups x10



DAY 3 – DEADLIFT + C&J


A) Deadlift 5×2 @ 90-95%


B) Clean & Jerk 5×2 (moderate)


C) 3 Sets of:

Front Squat 8

Farmer Carry 50-100 ft

 
 
 

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