Strength Block 1 · Week 3 of 7
Week 3
5/3/1 weekOct 26 to Nov 1
The 1+ week. Top sets are heavy singles you'll turn into reps.
BlockDay 2 of 49
0/40
Sessions
10:30–11:30
Gym
Weigh in
Bodyweight
Mon
Oct 26
Lower
Lower A
Power + Squat
- Clean 5x3 @ 175
- Squat 260 x 1+
- FSL 5x5 @ 205
55 minOpen
Tue
Oct 27
Upper
Upper A
Heavy bench
- Bench 220 x 1+
- FSL 5x5 @ 175
- Rows, delts, triceps
55 minOpen
Wed
Oct 28
Speed
Speed A
The long hill
- Broad jumps 4x3
- 4 long hill sprints
- Flips if it's dry
40 minOpen
Thu
Oct 29
Lower
Lower B
Jumps + Hinge
- Deadlift 95% x 1+
- Pause squat 3x3 @ 195
- Box or broad jumps 3x3
50 minOpen
Fri
Oct 30
Speed
Speed B
Short and fast
- Tuck jumps or bounds 3x3
- 7 hill accelerations, 20 to 30 yd
- Flips
35 minOpen
Sat
Oct 31
Upper
Upper B
Incline + fun
- Incline 4x6
- DB incline drop set
- Pull-ups + 15 min fun block
55 minOpen
Sun
Nov 1
Rest
Off
Recover
- Mass
- Walk
- Eat
RecoverOpen