August 28th – Sept 2nd 2017

 

Week 3 of 4 in Micro Cycle

 

Tuesday
Pre Warm-Up
3 rounds w/ sling shot
5 lateral steps
5 high knee
5 squats
+
2 rounds
15 KBS
5 burpees

 

 

Warm-Up
Barbell Drills

 

Strength
A.) Clean
4×1-1 @ 80-85%

 

B.) Behind Neck SJ
6×1 @ 90% – max

 

C) Back Squat
3×5 @ 80%+

 

D.) Complex
1.) 3×10 DB Bent Over Row
2.) 3×12 Push-Ups

 

 

Cool Down
1.) Row 1,000m
2.) Foam roll lats and hamstrings

 

 

Thursday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
15 KBS

 

 

Warm-Up
Snatch Drills

 

 

Strength
A.) Snatch
5×1-1 @ 75-80%

 

B.) Snatch Complex
4 sets: 1 PS + 1 Hang PS

 

C.) Press From SJ Stance
4×5 @ 30-40%

 

D.) Complex
1.) 3×10 pendlay row
2.) 3×10 Strict Pull-Ups

 

 

Cool Down
3 rounds
10 pass thru
30sec foam roll t-spine

Leave a Reply

Your email address will not be published. Required fields are marked *