2 sets::20 up-downs:10 rest:20 PVC good mornings:10 rest2 sets::20 burpees:10 rest:20 PVC snatch grip behind-the-neck presses:10 rest1 set:5 alternating elbow-to-instep/side
Pre-workoutEMOM 8:1 snatch pull1 power snatch1 overhead squat1 squat snatch
- RX -For time:2 rounds of:10 snatches (125/175 lb)12 bar-facing burpeesStraight into... 2 rounds of:10 snatches, (75/115 lb)12 bar-facing burpees
- INTERMEDIATE -For time:2 rounds of:10 snatches (95/135 lb)12 bar-facing burpeesStraight into... 2 rounds of:10 snatches, (65/95 lb)12 bar-facing burpees
- BEGINNER -For time:2 rounds of:10 snatches (55/75 lb)12 bar-facing burpeesStraight into... 2 rounds of:10 snatches, (35/45 lb)12 bar-facing burpees
- MASTERS 55+ - For time:2 rounds of:10 snatches (95/135 lb)12 bar-facing burpeesStraight into... 2 rounds of:10 snatches, (55/75 lb)12 bar-facing burpees
Accumulate: 30 reach, roll, and lift
For time:2 rounds of:10 alternating DB squat snatches (35/50 lb)12 DB-facing burpeesStraight into... 2 rounds of:20 alternating DB power snatches (35/50 lb)12 DB-facing burpees
- Welcome to week one of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week and then in week six, we will test our 1-rep deadlift.- Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure. - Rest as needed between sets.