July 9th – 14th 

 

Week 4 Of 4 In Micro Cycle 

 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 KBS

10 band pull apart

10 pass through 

+

3 Rounds 

10 lunges 

5 sit-ups 

10 squats

 

Warm-Up

PVC 

Snatch Drills 

 

Strength

A.) 6 Sets 

1 Snatch + 1 Hang Snatch

*No % – Increase 5lb from last week 

 

B.) Halt Power Snatch 

5x 1-1 @ 85% of 1RM Snatch 

 

C.) 4 Sets 

1.) 4×4 Snatch Grip DL @ 110% of 1RM Snatch 

2.) 4×10 Snatch Grip Pent Over Row 

 

Cool Down 

1.) Row 1,000m

2.) 2min pike stretch 

3.) Roll T-spine & lats 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

5 inchworms 

10 sit-ups 

10 KBS

+

3 Rounds 

10 pass through 

5 burpees 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) 6 Sets 

1 Clean + 1 Hang Clean 

*No % – 5lb more than last week 

 

B.) Halt Power Clean 

5x 1-1 @ 85% 

 

C.) Jerk 

5×1 PJ + SJ 

*Develop skill over load 

 

Cool Down 

1.) 3min ski erg 

2.) 3min pike 

3.) 3 Rounds 

10 pass though 

30sec roll t-spine 

Leave a Reply

Your email address will not be published.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