September 25th – September 30th

Week 2 of 4 in Micro Cycle 

 

Tuesday
Pre Warm-Up
3rounds
10 band pull apart
10band row
10 cuff isolation
+
2rounds
15 KBS
10sit-ups

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) 7sets @ 82.5%+
1 Snatch + 1 Hang Snatch

 

B.) 5 set from rack
1 snatch grip PP + 3 OHS

 

C.) Deficit Snatch Grip DL
5×4 @ 110% – 3” deficit

 

D.) Complex
3×10 Row from GHD
3x40ft KB front rack lunge

 

 

Cool Down
1.) Row 500m
2.) Spend 3min in pike position

 

 

Thursday
Pre Warm-Up
3 rounds
10squats
10 sit-ups
+
2 rounds
10 OHS w/ empty barbell
10 push-ups

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.)7 sets @ 70% of 1RM C&J
1PC + 1HC + 1 Thruster

 

B.) 6sets @ 80-85%
1PC + 1 PJ

 

C.) Deficit Clean Grip DL
5×4 @ 110% – 3” deficit

 

D.) Complex
3×8 BB Roll Out
3×10 to each leg BB box step up

 

 

Cool Down
1.) 3min on AB
2.) Foam roll quads and hamstrings
3.) 5min band stretch on hips