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