July 3rd – 9th 2017

 

Week 4 of 4 in Micro Cycle

 

Tuesday
No class! We will only have 9am WOD due to the holiday. enjoy the day with your family! ūüôā

 

 

Thursday
Pre Warm-Up
3 rounds
10 band pull apart
10 band good morning
+
3 rounds
10 jump squats
5 burpees

 

 

Warm-Up
Barbell Drills

 

 

Strength

A.) Clean & Jerk
5×1 @ 92%

 

B.) Front Squat
4×2 @ 77.5%

 

C.) 4sets
C1.) 3×3 press @ 50% of 1RM C&J
C2.) 4×8 Bent over row

 

D.) 4 sets
3×8 barbell box step up

 

 

Cool Down
1.) Row 1,000m
2.) Spend 5min on hip mobility

2017-07-02T20:05:20+00:00 July 2nd, 2017|Olympic Weightlifting Notes|