November 6th – 11th 2017

 

Week 4 of 4 in Micro Cycle 2

 

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
+
2 rounds
15 squats
15 KBS

 

 

Warm-Up
PVC
Barbell Drills

 

 

Strength
A.) 5sets
1 Snatch + 2 Hang Snatch @ 80%

 

B.) 4sets
1 Full Clean + 1 Hang Clean + 2 Jerk @ 80%

 

C.) Front Squat
4×3 @ 82.5% – 3sec pause at rock bottom

 

D.) 3 sets
15 GHDSU
15 GHD Hip Extension

 

 

Cool Down
1.) Row 1,000m
2.) Foam roll hamstrings and t-spine

 

 

Thursday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
2 rounds
15 KBS
5 burpees

 

 

Warm-Up
Barbell Warm-Up

 

 

Strength
A.) 5 sets – Clean position work
1 Clean From High hang + 1 From Low Hang + 1 Form Below Knee @ 72.5 – 77.5%

 

B.) 5sets @ 75%
1 PC + 1 PC From Top Of Knee + 3 Jerk

 

C.) 4 sets
10 lateral box step ups
60sec plank

 

 

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

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