February 6th – 12th 2017

 

Week 7

Week 3 of 4 in Micro Cycle 2

 
Tuesday
Pre Warm-Up
3rds
10 band pull apart
10 band row
+
3rds
10 kbs
10 cuff isolation

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) Hang Snatch
4×3 @ 80-85%

 

B.) Snatch
5×1 @ 85-90%

 

C.) 4sets
4 High Hang Snatch High Pull + 3 OHS

 

D.) 3rds
20 Overhead Walking Lunges
15 GHD Hip Extension

 
Cool Down
1.) Row 1,000m
2.) 3rds
10 pass thru
30sec foam roll T-Spine

 

 

Thursday
Pre Warm-Up
3rds with sling shot
5 high knees
5 squats
+
3rds
10m butt kicks
5 jump squats

 
Warm-Up
Dynamic
C&J Drills

 
Strength
A.) 5sets @ 70-75%
2 Clean + 3 Jerk

 

B.) Front Squat
1.) Work 87.5% for 1×3
2.) Drop to 80% for 2×4

 

C.) Push Press
5×4 @ 72.5%

 

D.) 2rds
5 Clean Pull
10 Pendlay Row

 
Cool Down
1.) Row 500m HARD
2.) Foam roll lats and hamstrings

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