January 23rd – 29th 2017

Week 5

Week 1 of 4 in Micro Cycle 2

 
Tuesday
Pre Warm-Up
3rds
10 band pull apart
10 band row
10 band good morning
+
50 walking lunges

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) Hang Snatch
4×3 @ 75-80% of 1RM

 

B.) Snatch
5×1 @ 80-85% of 1RM

 

C.) 5sets
2 Snatch PP + 5 OHS

 

D.) 20 OH Lunges

 
Cool Down
1.) Row 1,000m
2.) 3rds
10 pass thru
20sec foam roll t-spine

 

Thursday
Pre Warm-Up
3rds with sling shot
5 lateral steps
5 high knees
5 squats
+
30 HRPU

 
Warm-Up
Dynamic
C&j Drills

 
Strength
A.) 5sets @ 65-70% of 1RM
3 Clean + 2 Jerk

 

B.) Front Squat
1.) Work to 85% for 1×3
2.) Drop to 75% for 2×4

 

C.) Push Press
5×4 @ 70%

 

D.) 20reps – Good morning

 
Cool Down
1.) Row 500m hard, rest 2min x2

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