July 24th – 29th 2017

 

Week 3 of 4 in Micro Cycle

 

Tuesday
Pre Warm-Up
3 rounds
10 KBS
10 squats with sling shot
5 burpees

 

 

Warm-Up
Clean Drills

 

 

Strength
A.) High Hang Clean
1.) 1 rep @ 85% of 1RM C&J
2.) Drop 20/10 for 3×3

 

B.) High Hang Snatch
1.) 1 rep @ 80%
2.) Drop 10/5 for 3×3

 

C.) Front Squat
4×3 @ 87.5%

 

 

Cool Down
1.) Row 750m
2.) Foam roll lats nasa t-spine

 

 

Thursday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
20 OHS with empty barbell

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) Snatch
5×2 TnG @ 80%+

 

B.) 4 sets
1 FS + 2 Jerk @ 85% of 1RM C&J

 

C.) Pause Back Squat
5×2 @ 75% w/ 3sec pause @ rock bottom

 

 

Cool Down
1.) 3min on AB
2.) Spend 5min on hip mobility

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