12 Week Strength Focus - Week 2

Week 2:

Day 1

Front Squat: 3x7 @ 80%

Push Jerk: 3x7 @ 80%

Step up: 3x12 per leg w/ dumbbells
- higher isn't better.
- Concentrate on standing tall WITHOUT any assistance from the trailing leg
- https://www.youtube.com/watch?v=ZM5ayvTS5yg

Dumbbell bench press: 3x10 w/ heavy dumbbells


Day 2

Muscle snatch: 4x3 @ 80% of snatch
- this percentage will be too high for some of you. Technique > weight
- https://www.youtube.com/watch?v=9Ze3-UiuRT0

Hang power snatch: 3x2 @ 80% of snatch
- https://www.youtube.com/watch?v=43qi9DlGUxU

Pendlay rows: 3x12 w/ heavy weight
- Straps are okay to use if you can't hold onto the bar
- keep a flat back, and don't use momentum
- https://www.youtube.com/watch?v=RO4x6TlDQvA

Clean high pulls: 3x5 w/ HEAVY weight
- again, straps okay
- Maintain the same bar path and pull that you'd use in a clean.
- NO early arm bend
- https://www.youtube.com/watch?v=VIBaxLGfkaY

Good mornings: 3x10 w/ medium weight
- Keep a flat back.
- https://www.youtube.com/watch?v=VkNcc0BQrpA

Day 3

Box squat: 3x5 w/ heavy weight
- wide stance, box at parallel height, sit back,
- NO “plopping” on box. Use a controlled, slow descent
- https://www.youtube.com/watch?v=e9HloHClt2Q

Car push + sled pull: 3 sets
- Push car 100m, then immediately pull weighted sled 100m (Pull sled by facing sled and running backwards)
- Use a medium weight, and move as fast as possible