Strength Block 1 · Week 5 of 7
Week 5
3s weekNov 9 to Nov 15
Training maxes go up. Heavier triples. Same rules.
BlockDay 2 of 49
0/40
Sessions
10:30–11:30
Gym
Weigh in
Bodyweight
Mon
Nov 9
Lower
Lower A
Power + Squat
- Clean 5x3 @ 185
- Squat 255 x 3+
- FSL 5x5 @ 200
55 minOpen
Tue
Nov 10
Upper
Upper A
Heavy bench
- Bench 210 x 3+
- FSL 5x5 @ 165
- Rows, delts, triceps
55 minOpen
Wed
Nov 11
Speed
Speed A
The long hill
- Broad jumps 4x3
- 5 long hill sprints
- Flips if it's dry
40 minOpen
Thu
Nov 12
Lower
Lower B
Jumps + Hinge
- Deadlift 90% x 3+
- Pause squat 3x3 @ 200
- Box or broad jumps 3x3
50 minOpen
Fri
Nov 13
Speed
Speed B
Short and fast
- Tuck jumps or bounds 3x3
- 8 hill accelerations, 20 to 30 yd
- Flips
35 minOpen
Sat
Nov 14
Upper
Upper B
Incline + fun
- Incline 4x6
- DB incline drop set
- Pull-ups + 15 min fun block
55 minOpen
Sun
Nov 15
Rest
Off
Recover
- Mass
- Walk
- Eat
RecoverOpen