October 17th – 23rd 2016

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Week 9

Week 1 of 4 in Micro Cycle

 

 

Tuesday
Pre Warm-Up
3rds
10 KBS
10 band pull apart
10 band row
+
500m row SPRINT

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) High Hang Snatch
5×1 @ 60-65% – No blocks

 

B.) Hig Hang Clean
1.) Work to 90% for 1×1

 

C.) OHS
7×5

 

D.) Box Step Ups
4×8 to each leg

 
Cool Down
1.) Row 1,000m
2.) Foam roll t-sine and lats

 
Thursday
Pre Warm-Up
3rds with sling shot
5 lateral steps to each side
5 high knees
5 squats
5 reverse steps to each side

 
Warm-Up
Dynamic
C&J Drills

 
Strength
A.) Halt Clean & Jerk
6×1 @ 75-80% of 1RM C&J – 3sec pause @ knee

 

B.) Power Clean
4×1-1-1 @ 75-80%

 

C.) GHD hip extensions – weighted if possible
4×8

 

D.) Barbell box step-ups
4×6 to each leg

 
Cool Down
1.) 3min Assault Bike
2.) Foam roll quads and hamstrings

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