Strength Cycle Week 7 Day 5

Today will be a grind; high volume day

Dynamic warmup (10 min)

Back Squat - 1x5 @ 50%, 2x5 @ 60%, 2x4 @ 70%, 3x4 @ 75%

Power Clean - work up to 5x3 @ 70%

Single Arm KB Snatch (16kg or higher) - 1x10, 1x8, 1x6, 1x4, 1x2 each hand; no break

Farmer's Holds(45lb each hand) - 2 x 1 min; 1 min break between sets

Weighted Sit-ups(at least 25lbs) - 5x10; 1 min break between sets

Row - 2x750; 1:1 work/rest ratio (i.e. 3 min row = 3 min rest)

Static stretch (10-20 min)


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