December 4th – 9th 2017

Week 4 of 4 In Micro Cycle

 

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

 

Warm-Up
Snatch Drills

 

Strength
A.) Snatch Wave
1.) 1×1 @ 90%
2.) Snatch Wave
1×5 @ 60%
1×10 @ 60% + 15/10
1×15 @ + 15/10 from above

 

B.) 5sets @ 70%+
2 PP + 2 PJ

 

C.) Back Squat
4×3 @ 85%+

 

D.) 3 rounds
8 consecutive lunge with front leg on riser
15 hip extensions w/ 20sec hold at end

 

Cool Down
1.) Row 500m
2.) Foam roll hamstrings and t-spine

 

 

Thursday
Pre Warm-Up
3 rounds
5 inchworms
10 sit-ups
+
3 rounds
10 jumping jacks
10 HRPUS

 

Warm-Up
C&J Drills

 

Strength
A.) Full Clean & Jerk
5×1 @ 87.5%

 

B.) Front Squat
1.) Work to 1×3 @ 92.5%
2.) Drop 25/15 for 3×3

 

D.) Stiff Leg DL
4×5 @ 70% of 1RM DL – 2” riser

 

Cool Down
1.) 3min row
2.) Spend 3min foam rolling hamstrings
3.) 3min in pike position

Leave a Reply

Your email address will not be published.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