June 31st – August 12th 2017

 

Final Weeks Of Micro Cycle
**There are two weeks listed here – Scroll down to see Tuesday and Thursday for he next 2 weeks**

 

Tuesday – August 1st
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
+
3 rounds
10 KBS
5 burpees

 

 

Warm-Up
Barbell Drills

 

Strength
A.) High Hang Clean
1.) Work to 85% for 1×1
2.) Drop 20/15 for 2×2

 

B.) High High Snatch
4×2 @ 75%

 

C.) Front Squat
4×2 @ 77.5%

 

D.) Snatch Grip DL
4×3 @ 90% of 1RM Snatch on 45lb plate

 

 

Cool Down
1.) Row 750m
2.) Foam roll lats and t-spine

 

 

Thursday – August 3rd
Pre Warm-Up
3 rounds
10 band pull apart
10 OHS
+
30 KBS

 

 

Warm-Up
Snatch Drills

 

 

Strength

A.) Snatch
5×2 – TnG @ 75% of 1RM Snatch

 

B.) 4 sets
2 FS + 1 Jerk @ 72.5% of 1RM C&J

 

C.) Pause Back Squat
5×2 @ 60% of 1RM – 2sec pause @ rock bottom

 

 

Cool Down
1.) Spend 5min on hip mobility with bands
2.) Foam roll quads

 

 

Tuesday – August 8th
Pre Warm-Up
3 rounds
10 band pull apart
10 pass thru
+
3 rounds
10 cuff isolation
5 burpees

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) High Hang Clean
1.) Work to 85% for 1×1
2.) Drop 20/10 for 2×2

 

B.) High Hang Snatch
4×2 @ 77.5%

 

C.) Front Squat
4×2 @ 80%

 

D.) Snatch Grip DL on 45lb plate
4×3 @ 95% of 1RM Snatch

 

 

Cool Down
3 rounds
10 pass thru
30sec foam roll t-spine

 

Thursday – August 10th
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
+
3 rounds
5 BB snatch
5 BB OHS

 

 

Warm-Up
Snatch Drills

 

 

Strength

A.) Snatch
5×2 – TnG @ 80%

 

B.) 4 sets
2 FS + 1 Jerk @ 75% of 1RM C&J

 

C.) Pause Back Squat
5×2 @ 65% of 1RM – 2sec pause @ rock bottom

 

 

Cool Down
1.) Spend 3min in split practice
2.) Foam roll quads and hamstrings

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