July 2nd – 7th 2018 

 

Week 3 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 cuff isolation

10 band pull apart

5 inchworms 

+

2 Rounds 

15 KBS

10 air squat 

5 OHS 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) 6 Sets 

1 Snatch + 1 Hang Snatch – No % – Increase 5lb form last week 

 

B.) Halt Power Snatch 

5×1-1 @ 80% of 1RM Snatch 

 

C.) 4 Sets 

1.) 4×4 Snatch Grip DL @ 100% of 1RM Snatch 

2.) 4×10 Snatch Grip Bent Over Row 

 

Cool Down 

1.) Row 1,000m – moderate 

2.) Foam roll lats & t-spine 

3.) 30 pass through 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 KBS

5 Inchworms 

15 sit-up

+

3 Rounds 

10 lunges 

10 thrusters 

20sec superman 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) 6 Sets 

1 Clean + 1 Hang Clean – No % – 5lb more than last week 

 

B.) Halt Power Clean 

5×1-1 @ 80% 

 

C.) Jerk 

5×1 PJ + 1 SJ 

*Develop skill over last week. Load is not the main goal, if you go up, great! If not, no worries. Make the lift perfect 

 

Cool Down 

1.) 3min row + 3min ski erg 

2.) 2min pike stretch + 2min bridge stretch 

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