Macro Cycle

Training Week 38

The Context

Testing

Energy System

Heavy – Alactic

Warm Up

Strength Section

STRUCTURAL STRENGTH​

Muscle Building

Technique
Clean
Jerk

complexity

Skills & Notes

Focus Exercises this week: Clean & Handstand Pushups – Oblique Opener & Glutes

Metcon Fitness

DT
5 rounds for time of:
12 Deadlifts
12 Wall Ball Cleans
10 Push Press

Metcon performance

DT
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Movement Standards

Cool Down

3 Rounds
20-40sec Side Split Hold Weighted 0-8kg

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar

100%90%80%70%60%50%40%30%20%
200180160140120100806040
19017115213311495765738
18016214412610890725436
17015313611910285685134
1601441281129680644832
1501351201059075604530
140126112988470564228
130117104917865523926
12010896847260483624
1109988776655443322
1009080706050403020
908172635445362718
807264564840322416
706356494235282114
605448423630241812
504540353025201510
40363228242016128