April 10th – 16th 2017

Meso Cycle 2 of 2017

Week 2 of 4 in Micro Cycle 2 of 2017

 
Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
30 KBS

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) High Hang Snatch
5×2 @ 70%

 

B.) Power Clean + Hang Power Clean
5sets @ 75%

 

C.) Front Squat
3×3 @ 80% of 1RM

 

D.) Stiff Leg DL
3×8 @ 60%+ of 1RM DL

 
Cool Down
1.) Row 1,000m
2.) Foam roll hamstrings and t-spine

 

 
Thursday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knees
5 squats

 
Warm-Up
Dynamic
C&J Drills

 
Strength
A.) Halt Clean
5×2 @ 77.5% of 1RM Clean

 

B.) Back Squat
4×8 @ 67.5%+

 

C.) Push Jerk
5×2 @ 70% of 1RM Jerk

 

D.) GHD Hip Extension
3×15 with load

 
Cool Down
1.) Spend 3min in pike position
2.) Foam roll posterior chain

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