April 17th – 23rd 2017

Week 3 in Meso Cycle 2 of 2017

Week 3 of 4 in Micro Cycle 1

 
Tuesday
Pre Warm-Up
3 rounds
10 KBS
10 band pull apart
10 cuff isolation

 
Warm-Up
Snatch Drills

 
Strength
A.) High Hang Snatch
5×3 @ 70%+ (minimum 5lb more than last week)

 

B.) Power Clean
5×2 TnG @ 75%+

 

C.) Front Squat
1.) Work to 85% for 1×3
2.) Drop to 80% for 2×3

 

D.) Stiff Leg DL
3×8 @ 60-65% or 1RM DL

 
Cool Down
1.) Row 1,000m – moderate
2.) Foam roll hamstrings

 

 
Thursday
Pre Warm-Up
3 rounds w/ empty barbell
5 FS
5 PP
5 OHS

 
Warm-Up
Clean & Jerk Drills

 
Strength
A.) Halt Clean
5×2 @ 80% of 1RM Clean

 

B.) Back Squat
1.) Work to 90% for 1×2
2.) Drop to 80% for 3×8

 

C.) 5 sets of this complex
1 PP + 2 PJ at 65-70% – 5lb more than last week

 

D.) GHD Hip Extensions
3×15 with 10lb plate

 
Cool Down
Spend 10min on posterior chain stretching

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