Strength | March 23 - 27
- Coach Ivan
- Mar 24
- 1 min read
DAY 1 – LOWER BODY POWER + STRENGTH ENDURANCE
A) Box Jumps (Primer)
3×3
Explosive, low fatigue
B) Conditioning – 8–10 Min Steady
Bike / Row / Sled
Comfortable but working
C) Back Squat
4×8 @ 78–80% Back Squat 1RM
Controlled descent, strong drive up
Rest 90–120 sec
D) Romanian Deadlift
3×10 @ ~70% Deadlift 1RM
Controlled tempo
E) Walking DB Lunges
3×12 each leg
Slightly heavier than Week 5
F) Superset – 2–3 Rounds
Leg curl x15–20
Weighted plank x60 sec
DAY 2 – UPPER BODY POWER + STRENGTH ENDURANCE
A) Plyometric Push-Ups (Primer)
3×5
B) Bench Press
4×8 @ 78–80% Bench Press 1RM
Smooth reps, no failure
C) Pull-Ups
4×8–10
Slightly heavier than Week 5
D) Superset – 3 Rounds
DB Shoulder Press x10
Chest-supported DB Row x10–12
E) Arm Circuit – 3 Rounds
DB curls x12–15
Skull crushers x12–15
DB lateral raises x15–20
Optional Conditioning – 6–8 Min EMOM
Min 1
15 push-ups
Min 2
12–15 ring rows
DAY 3 – POSTERIOR CHAIN POWER + CONTROL
A) Broad Jumps (Primer)
3×3
Explosive, full reset
B) Deadlift
4×6 @ 80–82% Deadlift 1RM
Strong, clean reps only
C) Barbell Hip Thrust
3×10
Pause at top
D) Bulgarian Split Squat
3×10–12 each leg
Controlled
E) Farmer Carry
4×60 ft heavy
F) Conditioning – 10–12 Min AMRAP
15 DB snatches (8/7)
15 box step-ups
20 sit-ups
Steady pace, not a sprint

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