Week 12
Week 4 of 4 in Micro Cycle
Tuesday
Pre Warm-Up
3rds
10 KBS
10 band pull apart
10 band rows
+
3rds
10 lunges
5 Jump Squats
5 Inchworms
Warm-Up
PVC
Snatch Drills
Strength
A.) 5 sets @ 70% +
2 Snatch Pull + 2 Snatch From Below Knee + 1 OHS
B.) Hang Clean Complex
5sets @ 80%: 1 High Hang Clean + 1 Low Hang Clean + 1 Clean From Below Knee + 1 FS
C.) 3rds for quality
8 single leg split DL
10 DB DL
15 GHDSU
30sec Plank w/ 10lb plate on back
Cool Down
1.) 3rds
10 pass thru
30sec foam roll t-spine
2.) Row 1,000m
Thursday
Pre Warm-Up
3rds
10 lunges
15 sit-ups
+
3rds
10 KBS
5 Jump Squats
Warm-Up
Dynamic
C&J Drills
Strength
A.) Halt C&J
6×1 @ 80-85% – 3sec pause @ knee
B.) 5sets of this complex
1 PC + 1 HPC @ 80-85%+
C.) 3rds for quality
8 Zerch DL on each leg
10 Front Rack Lunges
5 Thrusters
Cool Down
1.) Row 1,000m
2.) Foam roll legs/quads
