Thursday January 27th


Skill Work
Back Squat
5×5 @ 92.5% 5RM from test week

Stimulus: Heavy
Rest: As prescribed

All sets are at the same weight.

Rest 2-4 minutes between sets.

The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week. As the percentages get heavier, focus on maintaining good positions with minimal grinding.


15 Min AMRAP
2 -4-6-8-10-12-14…..
Hang Dumbbell Snatch (total)
Single Arm Dumbbell Thruster


EMOM 10 min
1 power clean @65%
EMOM 10 min
1 power clean @70%

3×20 hip extensions