November 28th – Dec 3rd 2016

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Week 4

Week 2 of 4 in Micro Cycle

 
Tuesday
Pre Warm-Up
3rds
10 KBS
10 band pull apart
10 band row
10 band good morning
+
Run 400m HARD!

 
Warm-Up
PVC
Snatch Drills

 

Strength
A.) 5 sets of this complex
1 Snatch Pull + 1 Snatch + 1 Hang Snatch + 1 OHS @ same weight as last week

 

B.) OTMx10
2 Poer Snatch @ 75-80%

 

C.) Deficit Snatch Grip DL @ 110%
5×3

 

D.) Good morning
4×3

 
Cool Down
1.) Row 1,000m
2.) Spend 2min in pike position
3.) Foam roll hamstrings

 
Thursday
Pre Warm-Up
3rds with sling shot
5 lateral steps
5 high knees
5 squats
+
3rds
10 KBS
10 HRPU
10 Sit-Ups

 
Warm-Up
Dynamic
Barbell drills

 

Strength
A.) 5sets of this complex – go heavy but manageable
1 Clean Pull + 1 Power Clean + 1 Clean

 

B.) 5sets
3 High Hang Clean + 2 Jerks

 

C.) Jerk Balance
5×5

 
Cool Down
3rds
30sec foam roll t-spine
10 pass thru

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