Strength / Jan 6-10 Week 1
- Coach Ivan
- Jan 6
- 1 min read
Updated: Jan 8
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)
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
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

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