3 Week Strength Block

This is my new Strength block.  It will be altered as we go because the last week will lead up to my wedding day in Destin, FL so instead of five days of training that week I might have to do three and add in two session everyday prior to the day we leave.  Also, our next meet is getting close, we are going to have to tailor the next few cycles to prep ourselves for it.

Week 1-3 Week 4 Unloaded/Recovery Tall Snatch + Snatch Balance in all warmups Day 1 Back Squat 5RM; 4 x 5 @ 90% High Hang, Mid-thigh, Floor Stop Snatches x 8 @ 70% GHR 5 x 5 GHD Situps 5 x 10 Day 2 Close Grip Bench Press 5RM; 4 x 5 @ 90% Push Press + Jerk + Jerk x 5 sets @ 70% of Jerk 1RM Clean Pull 3 x 5 @ 100% of clean Barbell Row 5 x 10, not pendlay row Single Arm Farmer's Carry 5 sets heavy Reverse Hyper 3 x 15 Day 3 Front Squat 5RM; 4 x 5 @ 90% High Hang, Mid-thigh, Floor Stop Cleans x 8 @ 70% GHR 5 x 5 Pallof Press 5 x 30 sec per side Day 4 Push Press 5RM; 4 x 5 @ 90% Snatch 6 x 1 @ 90% of 1RM Pullups 5 x 10 Toes to Bar 5 x 10 Reverse Hyper 3 x 15 Day 5 Snatch 1RM Clean & Jerk 1RM Back Squat 1RM