THURSDAY
STRENGTH
Warm Up: 3 Rounds using only the 45 lb bar of
5x Snatch Grip RDL
5x Hang Snatch Hi Pull
5x Overhead Squat
5x Hang Clean Snatch
10x Sit Ups
1) 8 rounds of
3x The Exercise - increase weight until 3 is hard but doable
1/2 HUG Mobility (do one side each round...i.e. right side on round 1, left side on round 2, right side on round 3, etc..)
2) 5 Rounds of
6x DB/KB Front Squat - increase weight until 6 is hard but doable
6x DB/KB RDL
Instep Stretch
3) 5 Rounds of
6x Pull Ups
12x Dips
12x Push Ups
When we have a strength day during our stamina cycle it serves as a strength maintenance rather than a day for gains. This doesn't mean you go through the motions, just the opposite. You need to hit it hard so you do not lose the progress you've made in the last few months.
