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