May 29th – June 4th 2017

Week 3 of 4 in Micro Cycle 2

Meso Cycle 2 of 2017

 
Tuesday
Pre Warm-Up
3 rounds
10 KBS
10 cuff isolation
+
3 rounds
10 jump squat
10 lunges

 
Warm-Up
PVC
Dynamic

 
Strength
A.) Snatch From Blocks – above knee
8×1 @ 80%

 

B.) Front Squat
1.) Work to 85% for 1×2
2.) Drop 30/20 for 2×3

 

C.) 5 sets
10 single leg split stance lunge w/ DB
10 Box Jump

 
Cool Down
1.) 3min on AB
2.) Foam roll quads

 

 

Thursday
Pre Warm-Up
3 rounds
10 band pull apart
10 squats w/ sling shot
+
3 rounds
10 KBS
10 jump squats

 
Warm-Up
Dynamic
Barbell Drills

 
Strength
A.) Halt Snatch
5×1 @ 80%+ – 3sec pause below knee

 

B.) Power Snatch
6×1 @ 75%+

 

C.) 5sets @ 60%+ of 1RM C&J
2 FS + 2 Thrusters

 

D.) OH Walking Lunge
4×8 @ 40-50% of 1RM C&J

 
Cool Down
1.) 3 rounds
10 pass thru
30sec foam roll t-spine
2.) 3min AB

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