November 20th – 25th 2017

Week 2 of 4 In Micro Cycle 3

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 cuff isolation
+
2 rounds
10 barbell OHS
10 lunges

 

Warm-Up
Snatch Drills

 

Strength
A.) Snatch
1.) 1×1 @ 85% (any way)
2.) Drop to 50% for 1×5, add 15/10 for 1×10, add 15,10 for 1×15

 

B.) 5 sets
2 PP + 2 PJ @ 65%+ of 1RM C&J – pause for 2sec in dip

 

C.) Back Squat
4×3 @ 80%+

 

D.) 3 rounds
5 to each leg forward & backward KB lunge
15 Hip Extensions

 

Cool Down
1.) Row 500m
2.) Spend 3min in pike
3.) Foam roll hamstrings and t-spine

 

 

Thursday
Thanksgiving! – – No Weightlifting Class – – 9:00AM WOD class!! Come join the fun! 🙂