April 16th – 21st 2018 

 

Week 4 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 cuff isolation 

10 HRPU

15 KBS

+

2 Rounds 

5 inchworms 

10 sit-ups 

 

 

Warm-Up

Snatch Drills 

 

 

Strength

A.) Snatch 

7×1 @ 87.5% 

 

 

B.) Snatch Complex 

6sets @ 87.5% 

1 PS + 2 OHS 

 

 

C.) 5sets @ 87.5-92.5% 

1 Hang Snatch + 1 Power Snatch 

 

 

D.) 3 Rounds 

5 Hang Muscle Snatch 

10 Snatch Grip Pendlay Row 

 

 

Cool Down 

1.) 3min Row + 3min Ski Erg 

2.) Foam roll lats and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 lunges 

10 sit-ups 

15 KBS

+

2 Rounds 

10 thrusters 

5 burpees 

 

 

Warm-Up

C&J Drills 

 

 

Strength

A.) Clean & Jerk 

6×1 @ 87.5 – 92.5% 

 

 

B.) 5sets @ 77.5 – 82.5% 

1 PC + 2 FS + 1 Thruster 

 

 

C.) Jerk 

4×2 @ 87.5 – 92.5% 

 

 

D.) 3 Rounds 

5 Clean Pull @ 115% 

15 GHDU 

 

 

Cool Down 

1.) 3min ski erg 

2.) 3 rounds 

10 pass thru 

30sec foam roll t-spine 

Leave a Reply

Your email address will not be published. Required fields are marked *