09/26/2016

End of Year Off-Season Cycle
Week 1

Focus:
-Foundational Strength-
We will continue to progress on absolute strength through exposure to variance of stimulus.
We'll see a variety of low volume/high load under stress as well as moderate load and volume, 
both under a variety of different stresses to elicit overall strength development. This will 
include putting some focus on deficiencies/imbalances and unilateral accessory work.

-Weightlifting Technique- 
Emphasis on breaking down individual components of lifts. Simplifying and specializing components 
to become more efficient in individual aspects of lifts. Initial focus will be on very high 
percentage of OLY lifts being done in a controlled and specific structure. Huge emphasis on 
quality over quantity. Big emphasis on developing aerobic engine and increasing volume - more 
concentric-based movement that wont break us down. Focusing on specific and individual skills 
as single components emphasizing efficiency and quality.

Warm-up
Snatch Warmup-
5 reps each- 3x through
-jump shrug
-high pull
-muscle snatch
-drop snatch
-overhead squat
-high hang snatch
High Hang Snatch + Hang Snatch (3 x 1 + 1)
1 High Hang Snatch + 1 Hang Snatch
on the minute for 3 minutes, complete 1 Hang high hang snatch + 1 hang snatch @ 50%
Weightlifting
Snatch high pull + Hang Snatch + Snatch (6 x 1 + 1 + 1)
1 Snatch High Pull + 1 Hang Snatch + 1 Snatch
Every 1:20 for 8 minutes (6 sets) start at around 60%- build to no more than 70% only on PERFECT sets
Strength
Front Squat (3 x 8)
Every 2 minutes for 6 minutes 8 Front Squat @ 70%
Metcon
Metcon (Time)
16:00 clock
3 rounds, for total working time
Begin round every 5:20, for total working time

400 m run
30 KB Swings (55/35)
20 toes to bar
Begin round every 5:20, for total working timea

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