12 Week Strength Focus - Week 12 - Testing week

Week 12:
 
Day 1
Test Back Squat PR
- Be Safe! Use spotters
 Test Push Press PR

Day 2
Test Snatch PR
Test Clean and Jerk PR
Test Shoulder Press PR

Day 3
Test Deadlift PR
Test Bench Press PR
- Be Safe! Use spotters

12 Week Strength Focus - Week 11

Week 11:

Next week is our testing week, so although we are still training heavy this week, you should have no trouble completing any of your sets, and you should have no problems recovering from day to day.

Day 1

Back Squat: 3x5 @ 80%

Shoulder Press: 3x5 @ 80%

Front Squat + Jerk: 2+1 - 5 sets @ 85% of Clean & Jerk 1RM
- 5 sets of 2 Front Squats + 1 Jerk

Dumbbell Bench Press: 3x10 Heavy

Day 2

Clean & Jerk: 8x1 @ 80%

Snatch: 8x1 @ 80%

Strict Pull-ups: 3x10

GHR: 3x10
- alternated with
GHD Sit-ups: 3x10

Day 3

Paused Back Squats: 5x1 @ 90%

Push Press: 5x1 @ 90%

Car push + sled pull: 3 sets,
- push car 80m, immediately pull weighted sled 80m
- Pull sled by facing sled and running backwards
- move faster than last time

12 Week Strength Focus - Week 10

Week 10:

Day 1:

Back squat: 5x1 @ 92%

Bench press: 5x1 HEAVY
- We're NOT testing your 1RM here. There should be no failed reps. Perform 5 very heavy singles
- USE A SPOTTER!!!

Bulgarian split squats: 3x10 w/ medium weight
- https://www.youtube.com/watch?v=6s_70Nm3Nw4

Dumbbell chest flyes: 3x20 w/ medium weight (pause 1sec in bottom)

Day 2:

Snatch: 4x1 @ 92%

Clean and Jerk: 4x1 @ 92%

Snatch high pulls: 3x8 w/ medium weight
- Maintain the same bar path and pull that you'd use in a snatch.
- NO early arm bend
- https://www.youtube.com/watch?v=uVivCM-LdU8 (1st lift in video)

Snatch grip RDLs: 3x10 w/ snatch weight (use straps)
- Maintain a tight upper back

Day 3:

Box squats: 5x2 @ 92% of squat max

Front squats: 4x10 w/ heavy weight

Prowler push + Sled pull: 50ft each way, move at 100% speed, 4 sets
- rest 3 mins between each round