Author: Mitchel Black

June 18th – 24th 2018 

 

Week 23 In Meso Cycle 2 Of 2018 

“Lean & Mean” 

Week 1 Of 4 In Micro Cycle 4 Of 5 

 

Notes

1.) Here we go! Week 1 in a new Micro Cycle of training and things are rocking! We will be dialing deep into the Snatch and we will do so week over week, for weeks to come :). You will also learn new exercises such as the Jerk Balance to improve your other lifts. Lastly, you will notice that a lot of your WOD’s are about grit work. Essentially, your movements will be broken down into manageable task and you will execute them very will. The goal is to improve your ability in high skill movements. For example, MU, DU, Snatch, Etc are cool movements, however, the real goal is to do them (or subsidiary movements) while you’re tired and never miss a lift. No matter what the website says, the amounts will be broken down to meet certain goals. 

2.) We will also will be focused on improving your pulling muscles and strengthening them. We have spent a lot of time strengthening the squat, press, and awkward movements. Now, we need to increase speed in the pull and your power so you can PR and decrease the chances of fatigue in your training. 

3.) You have a lot of progress coming! Come in, stay consistent, and have fun! Let’s get better together! 

June 18th – 24th 2018 

Week 1 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 KBS

10 pass through 

10 OHS w/ bar 

+

2 Rounds 

10 lunges 

15 KBS

 

Warm-Up

PVC

Snatch Drils 

 

Strength
A.) Snatch 

6 sets 

1 Snatch + 1 Hang Snatch – No % 

 

B.) Halt Power Snatch 

5×2 – 75%+

 

C.) 6sets 

1.) 5×4 – Snatch Grip DL @ 90% 

2.) 5×10 snatch grip row 

 

Cool Down 

1.) 3min row 

2.) 3min ski erg

3.) Foam roll t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 KBS

10 lunges

15 sit-ups 

+

2 Rounds 

10 thrusters 

10 hang power clean 

 

Warm-Up

Clean & Jerk Drills 

 

Strength
A.) Clean + Hang Clean 

6 sets – no %

 

B.) Halt Power Clean 

5×1-1 @ 75%+ 

 

C.) Jerk 

5×1 Push Jerk + 1 Split Jerk 

 

Cool Down 

1.) 1,000m row – moderate 

2.) 3min pike stretch 

3.) Foam roll hamstrings and glutes