Workout 3 - Strength Week 2
0. Lesson
Note: Thursdays will typically be designed for you to join classes, but this week didn’t line up well for your plan.
1. Oly
1.1
8 x 2-Minute Rounds
2 High-hang Snatches (55-85%)
1.2
10 x 30-Second Rounds
1 Snatch Pulls (95%)
2. Strength
Front Squat
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
2 Sets of 6 (70%)
1 Set of 6 (65%)
3. Accessory Work
3 x Hard* Super Sets
a. GHD Sit-ups
b. GHD Hip Extensions
*Today's "Hard Sets" should be 2-3 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
