REAL STRONG

Strength Program

TEST DAY
Build to a Heavy Front Squat
Build to a Heavy Push Jerk
Build to a Heavy Clean

Day one
Every 90s x 10 rounds:
Odd – 3 Tempo Front Squat @ 70% (3s descent + 2s pause at bottom)
Even – 3 seated box jumps

3 x 8 Bulgarian Split Squats (each leg)

- Maximum amount of range

4 x 60s weighted plank

20/20 Single-leg Hamstring Glute bridge
 REAL STRONG
Strength Program

Day two
5 x 3 Push Jerks @ 70%
3 sets of:
8 Z-Press + 10 Bent over rows (rest as needed)
3 sets of:
30 cycling supermans + 45-90s Handstand hold (rest as needed)

Day three
3 x 3 Clean Pulls @ 90%
- Pause below knee + Pause above knee
5 x 3 Power Clean @ 75%

3 sets of:
8 Romanian Deadlift
5 Depth broad jumps
 REAL STRONG
Strength Program

Day four
Every 90s x 10 rounds:
Odd – 2 Tempo Front Squat @ 80% (3s descent + 2s pause at bottom)
Even – 3 seated box jumps

3 x 8 Bulgarian Split Squats (each leg)

4 x 60s weighted plank

20/20 Single-leg Hamstring Glute bridge

Day five
5 x 2 Push Jerks @ 80%
3 sets of:
8 Z-Press + 10 Bent over rows (rest as needed)
3 sets of:
30 cycling supermans + 45-90s Handstand hold (rest as needed)
 REAL STRONG
Strength Program

Day six
3 x 3 Clean Pulls @ 95%
- Pause below knee + Pause above knee
5 x 2 Power Clean @ 80%

3 sets of:
8 Romanian Deadlift
5 Depth broad jumps

Day seven
Every 90s x 10 rounds:
Odd – 1 Tempo Front Squat @ 90% (3s descent + 2s pause at bottom)
Even – 3 seated box jumps

3 x 8 Bulgarian Split Squats (each leg)

4 x 60s weighted plank

20/20 Single-leg Hamstring Glute bridge
 REAL STRONG
Strength Program

Day eight
5 x 1 Push Jerks @ 90%
3 sets of:
8 Z-Press + 10 Bent over rows (rest as needed)
3 sets of:
30 cycling supermans + 45-90s Handstand hold (rest as needed)

Day nine
3 x 3 Clean Pulls @ 100%
- Pause below knee + Pause above knee
5 x 1 Power Clean @ 90%

3 sets of:
8 Romanian Deadlift
5 Depth broad jumps
 REAL STRONG
Strength Program

Day ten
Every 90s x 10 rounds:
Odd – 3 Tempo Front Squat @ 80% (3s descent + 2s pause at bottom)
Even – 3 seated box jumps

3 x 8 Single-leg Step-ups

4 x 60s weighted Hollow hold

10 Nordic Hamstring curls

Day eleven
5 x 3 Push Jerks @ 80%
3 sets of:
8 Strict Press + 10 Supinated Bent over rows (rest as needed)
3 sets of:
45-90s Handstand hold (rest as needed)
 REAL STRONG
Strength Program

Day twelve
3 x 3 Clean Pulls @ 95%
- Pause below knee + Pause above knee
5 x 3 Power Clean @ 80%

3 sets of:
8 Good Mornings
5 Depth broad jumps