Macro Cycle

Muscle | March – May | Training Week 21

The Context

Benchmark

Energy System

Work Capacity

Warm Up

Strength Section

Strength

4 Rounds of 3 minutes
6 Deadlifts
6 Strict DB Press
6 Foot Drills

Performance

4 Rounds of 3 minutes
3 Hang Power Clean
6 Strict DB Press
6 Foot Drills Full Squat

Competition

4 Rounds of 3 minutes
3 Squat Clean
6 Strict DB Press

Skills & Notes

Focus Exercises this week: Back Squat & Strict Press

Metcon Fitness

3 Rounds Rows, Burpees and 400 m
3 rounds for time of:
Row, 400 m
21 Half Burpees
Run, 400 m

Other person starts with Burpees -> run

Metcon performance

3 Rounds Rows, Burpees and 400 m
3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m

Other person starts with Burpees -> run

Movement Standards

Cool Down

3 Rounds
8 reps Packcakes 5-10kg
Hold last rep for 20sec

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar

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