Feb. 27th – March 5th 2017

 

Week 10

Week 2 of 5 in Micro Cycle 2
*De-Load and maintenance for The Open

 
Tuesday
Pre Warm-Up
3rds
10 but over row
10 band pull apart
+
3rds
10 KBS
5 jump squats

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) Power Snatch
Set 1: 2 Power Snatch + 3 Hang Power Snatch @ 65% +5lb
Set 2: 3 Power Snatch + 4 Hang Power Snatch @ 60% +5lb
Set 3: 4 Power Snatch + 5 Hang Power Snatch @ 55% + 5lb
Set 4: 5 Power Snatch + AMRAP Hang Power Snatch @ 5-% +5lb

 

B.) Pause Back Squat
4×3 w/ a 2sec pause @ rock bottom @ 82.5%

 

C.) OHS
4reps OTM x8

 
Cool Down
1.) Row 500m + 3min AB
2.) Spend 2min in pike position

 
Thursday
Pre Warm-Up
3rds
10 lunges
10 jump squats
+
3rds
10 KBS
5 inchworms

 
Warm-Up
Dynamic
C&J Drills

 
Strength
A.) 5sets @ 77.5-82.5%
1 PC + 1 HC + 1 Jerk

 

B.) Clean From Blocks
5×2 @ 72.5% – bar above knee

 

C.) 5sets @ 65% of 1RM C&J
3 PP + 3 PJ

 
Cool Down
3rds
15 pass thru
30sec foam roll t-spine

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