Strength / Jan 6-10 Week 1

DAY 1 – SQUAT + CLEAN (Lower Body Power)

A) Back Squat

Weeks 1–2: 5×5 (moderate)

Weeks 3–4: 5×4 (build)

Weeks 5–6: 6×3 (heavy, clean reps)

B) Hang Power Clean 5×3

Build weekly, focus on speed & technique

C) Bulgarian Split Squat (DB) 3×8 each leg

D) Superset (3 rounds)

RDL (BB or DB) x10

Hanging knee raises or ab-mat sit-ups x15–20

Finisher (6–8 min)

Sled drag (as heavy as possible)

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DAY 2 – UPPER BODY + SNATCH

A) Bench Press

Weeks 1–2: 5×5

Weeks 3–4: 5×4

Weeks 5–6: 6×3

B) Hang Power Snatch

6×2

Light–moderate, perfect reps only

C) Superset (3 rounds)

DB Strict Press x10

Chest-to-bar pull-ups or lat pulldown x8–10

D) Arm / Shoulder Circuit (3 rounds)

DB curls x12

Skull crushers x12

DB lateral raises x15

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DAY 3 – DEADLIFT + CLEAN & JERK

A) Deadlift

Weeks 1–2: 4×5

Weeks 3–4: 5×4

Weeks 5–6: 6×3

B) Clean & Jerk

5×2

Build gradually, smooth reps

C) Front Squat

3×6 (moderate, clean posture)

D) Superset (3 rounds)

Hip thrusts or glute bridges x12

Back extensions or GHDs x12–15

Optional Carry

Heavy farmer carry: 4×40–50 ft