Workout 3 - Strength Week 1

0. Lesson

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Note: Thursdays will typically be designed for you to join classes, but this week didn’t line up well for your plan.

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1. Oly

1.1

8 x 2-Minute Rounds
2 High-hang Snatches (55-80%)

1.2

5 x 1-Minute Rounds
2 Snatch Pulls (90%)

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2. Strength

Front Squat
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 6 (70%)
2 Sets of 6 (65%)

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3. Accessory Work

3 x Hard* Super Sets
a. GHD Sit-ups
b. GHD Hip Extensions

*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
**If you don’t have access to a GHD, sub:
a. Weighted Decline Sit-ups or Weighted Knee Raises
b. Band Good Mornings or Barbell Good Mornings