October 10th – 16th 2017

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Week 8

Week 4 of 4 in Micro Cycle

 
Tuesday
Pre Warm-Up
3rds
10 band pull apart
10 band row
10 cuff isolation
+
25 KBS
15 burpee no push-up

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) Snatch From Blocks – High Hang
6×1-1 @ 70-75%

 

B.) Power Snatch
1.) Work to 80-90% for 1×1
2.) Drop 15/5 for 3×2

 

C.) Back Squat
4×6 @ 72.5-77.7% – get 6 squats in less than 12sec

 
Cool Down
1.) 3min assault bike
2.) 3min foam roll legs
3.) 3rds
10 pas thru
30sec foam roll t-spine

 
Thursday
Pre Warm-Up
3rds with sling shot
5 lateral steps
5 high knees
5 squats
+
25 KBS
10 forward lunges
10 reverse lunges

 
Warm-Up
Dynamic
C&J Drills

 
Strength
A.) Clean From Blocks – Low Hang
5×1-1 @ 77.5-82.5%

 

B.) Front Squat
1.) Work to 90% for 1×2
2.) Drop 25/15 for 2×4

 

C.) Push Press
4×2-3 @ 67.5-72.5%

 

D.) Clean Drip Deadlift
3×3 @ 67.5-72.5%

 
Cool Down
1.) Row 1,000m
2.) Foam roll quads & t-spin3
3.) Spend 5min stretching problem areas

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