May 21st – 26th 2018 

 

Week 1 Of 4 In Micro Cycle 

 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band pull apart

10 band row 

10 cuff isolation

+

2 Rounds 

15 KBS

15 air squat 

 

Warm-Up

Snatch Drills 

 

Strength

A.) Power Snatch 

1.) 8min to find a heavy Power Snatch 

2.) Drop 10% for 3×1-1

 

B.) Snatch Balance 

4×3 

 

C.) Overhead Squat 

5×3 – tempo = 5-5-5

 

Cool Down 

1.) Row 1,000m

2.) Spend 3min in pike stretch 

3.) Foam roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds

3 inchworms 

5 lunges 

7 sit-ups 

+

30 KBS 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) Power Clean + 2 Jerk 

1.) 8min to find a heavy complex 

2.) Drop 10% for 3×1 

 

B.) Thruster 

4×3 @ 70% of 1RM C&J 

 

C.) Halt Clean 

5×2 @ 70-75% of 1Rm Clean 

 

Cool Down 

1.) 4min ski erg

2.) 3 rounds 

10 pass through 

30sec foam roll t-spine 

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