December 5th – 11th 2016

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Week 5

Week 3 of 4 in Micro Cycle

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

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) 5 sets of this complex @ 75-80%
1 Snatch Pull + 1 Snatch + 1 Hang Snatch + 1 OHS

 

B.) OTMx10
2 Power Snatch (doesn’t have to be TnG) @ 77.5-82.5%

 

C.) Deficit Snatch Grip DL @ 115%
5×2 – Use 45lb plate for deficit

 

D.) Barbell RDL
3×5 @ 115% of 1RM Snatch

 
Cool Down
1.) Row 1,000m
2.) Spend 2min in a pike
3.) Foam roll legs

 

Thursday
Pre Warm-Up
3rds with sling shot
5 lateral steps
5 high knees
5 squats
+
2rds
10 KBS
10 thruster w/ empty barbell

 
Warm-Up
Dynamic
C&J Drills

 
Strength
A.) 5sets of this complex – go heavy but manageable – #5 more than last week
1 Clean Pull + 1 PC + 1 Clean

 

B.) 5sets @ 70-75%
3 Hang Clean + 2 Jerk

 

C.) Jerk Balance
5×5

 

D.) Split stance strict press
4×3

 
Cool Down
1.) 3min on Assault Bike
2.) 3rds
10 pass thru
30sec foam roll t-spine

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