8

Session/Week Strength Phase Week 2/8

STAY OFF YOUR PHONE AND FINISH THE WORKOUT. LIMIT REST. TRAIN. DON'T BULLSHIT.

Day 1
Session 1
Back Squat (ATG) 83% (3) *4 Pause+2
Snatch 80% (2)*3
Touch and go panda pull from 2 inch def. 80% (5)*4
Session 2
Back Squat (ATG) 83% (3) *4 Pause+2
Snatch 80% (2)*3
Heaving Hang Power Clean With Straps 6*5 70% of Clean

Day 2
PRIMER Strict Press+Push Press+Push Jerk+Split Jerk (5 sets of the complex building to a max)
Split Jerk 80% (2) *4 Pause+1
Power Jerk 80% (2) *4 Pause+1
Push Press 80% (5)*4
DB Bench Press Heavier 4*10
Hanging leg reaise hold 4*max

Day 3

Session 1
Front Squat 83% (3) *4 Pause+2
Clean 80% (2)*3
BB Back Extension Heavier 4*10
Session 2
Front Squat 83% (3) *4 Pause+2
RDL (clean weight) 110% (5)*5
Glute Bridge Heavier (5)*5
Handstand Hold 4*:30

Day 4

Primer Seated Box Jump 5*8 SETS MUST BE COMPLETED EVERY 2 MINS FOR 10 MINS
Snatch Pull + Power Snatch + Snatch 75% (1+1+1)*4
Power Clean + Clean + Jerk 75% (1+1+1)*4
Clean Pull +3 second Eccentric 90% (3)*6

Day 5

Session1

Back Squat (ATG) 83% (3) *4 Pause+2

Clean + front Squat + Jerk Find max 1+2+1

Session 2

Back Squat (ATG) 83% (3) *4 Pause+2

No Foot No Hook Snatch Find Max double