Oct 23rd -28th 2017

 

Week 2 of 4 in Micro Cycle

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 sit-ups
+
20 squats

 

 

Warm-Up
PVC
Barbell work

 

 

Strength
A.) 4 sets
1 Snatch + 2 Hang Snatch @ 75%

 

B.) 5 sets
1 Full C&J @ 80%

 

C.) Font Squat
3×3 @ 80% – 3sec pause at rock bottom

 

D.) 3 sets
15 GHD hip extension
10 KB lunge

 

 

Cool Down
1.) Row 500m
2.) 3 rounds
10 pass thru
30sec foam roll t-spine

 

 

Thursday
Pre Warm-Up
3 rounds
10 band pull apart
10 cuff isolation
+
3 rounds
10 KBS
10 Jump Squat

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) Position Work
1 Snatch From High Hang + 2 Snatch From Low Hang @ 70-75%

 

B.) 5 sets @ 75%
1 Power Snatch + 1 Power Snatch From Top Of Knee

 

C.) Front Squat
4×3 @ 80-85%

 

D.) 3 sets
8 box step up to each leg
40sec plank

 

Cool Down
1.) Spend 5min on hip mobility
2.) Foam roll glutes

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