Week 9
Week 1 of 4 in Micro Cycle 2
*De-Load and maintenance for The Open
Tuesday
Pre Warm-Up
3rds
10 band pull apart
10 band row
10 band good morning
+
3rds
15 KBS
10 HRPU
Warm-Up
PVC
Snatch Drills
Strength
A.) Snatch
Set 1: 2 Power Snatch + 3 Hang Power Snatch @ 65%
Set 2: 3 Power Snatch + 4 Hang Power Snatch @ 60%
Set 3: 4 Power Snatch + 5 Hang Power Snatch @ 55%
Set 4: 5 Power Snatch + AMRAP Hang Power Snatch @ 50%
B.) Back Squat
4×3 w/ a 2sec pause @ 80%
C.) OHS
4reps OTMx8
Cool Down
1.) Row 1,000m
2.) Spend 3min in a pike
3.) Spend 2min in split practice per side
Thursday
Pre Warm-Up
3rds
10 lunges
10 HRPU
+
3rds
15 KBS
10 cuss isolation
Warm-Up
Dynamic
C&J Drills
Strength
A.) 5sets @ 75-80%
1 PC + 1 HC + 1 Jerk
B.) Clean From Blocks
5×2 @ 70% – bar above knee
C.) 5sets @ 60%+ of 1RM C&J
3 PP + 3 PJ
Cool Down
1.) 3min on AB + 3min on row
2.) Foam roll t-sine and lats
