June 26th – July 1st 2017

 

Week 3 of 4 In Micro Cycle

Meso Cycle 2 of 2017

 

 

Tuesday
Pre Warm-Up
3 rounds
10 cuff isolation
10 HRPU
10 GHDSU
+
30 KBS

 

 

Warm-Up
PVC
Barbell Drills

 

 

Strength
A.) Power Clean
5×8 @ 85%+

 

B.) Jerk
4×2 @ 80%+

 

C.) Front Squat
4×3 @ 80%

 

D.) 4 rounds
10 single leg box step up
15 Sit-Ups with med ball

 

 

Cool Down
1.) Row 500m
2.) Spend 2min in pike
3.) Foam roll t-spine

 

 

Thursday
Pre Warm-Up
3 rounds
10 KBS
10 squats with sling shot
+
5 burpees
15 sit-ups

 

 

Warm-Up
Dynamic
Barbell Drills

 

 

Strength
A.) Snatch
4×2 @ 85%

 

B.) Back Squat
4×3 @ 70%+

 

C.) Thruster
4×2 @ 65%+5#

 

D.) Barbell Box Step Ups
4×8 to each leg

 

 

Cool Down
1.) Spend 5min on band hip stretches
2.) Spend 5min on band shoulder stretch

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