June 22nd – 28th 2018

 

Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 band pull apart 

10 cuff isolation 

10 KBS

+

2 Rounds 

10 pass through 

10 OHS 

10 Hang Power Snatch 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

6×1-1 

*Smooth – fast – increase load from last week

 

B.) 5 Sets 

1 Power Snatch + 1 Power Snatch From Mid Shin + 1 Power Snatch form Below Knee

*Speed and form over load 

 

C.) 3 Sets 

15 GHD Hip Extensions 

10 Windmill to each side 

10 Cuff push-ups 

 

Cool Down 

1.) 750m ski erg 

2.) Roll hamstrings and t-spine 

3.) 5min banded shoulder stretch 

 

 

Thursday 

Pre Warm-Up

2 Rounds With Sling Shot 

5 lateral steps 

5 reverse steps 

5 forward steps 

5 squats 

+

3 Rounds 

10 KBS

5 HRPU 

10 sit-ups 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Clean 

5×1-1

*No % but try to increase load/speed from last week 

 

B.) 5 Sets Of This Complex 

1 Power Clean + 1 Power Clean Form Mid Shin + 1 Power Clean From Below Knee 

 

C.) Jerk 

5×2 

*Skill progressions form last week 

 

D.) Clean Grip Deadlift 

1.) 1×4 @ 110% of 1MR Clean 

2.) Dorp to 80% for 1x max reps 

 

Cool Down 

1.) 750m row 

2.) Spend 3min in pike stretch 

3.) Roll hamstrings, glute, lats