Week 3 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Band Good Morning 

+

3 Rounds 

10 KBS

5 Inchworms 

 

Warm-Up

Snatch Drills 

 

Strength

A.) 5 Sets

1.) Power Snatch: 5×1 

2.) Hang Snatch: 5×2 

 

B.) Tempo Front Squat 

4×2 – Tempo = 3-3-1

 

C.) Bench Press 

5×5 

 

Cool Down 

1.) 3min SKi Erg 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine

 

– – – – – – – – – – – – – – – – – – – – –

 

Thursday 

Pre Warm-Up

3 Rounds 

10 KBS
10 Lunges

10cal SKi Erg

+

20 OHS W/ Barbell 

 

Warm-Up

Snatch Drills 

 

Strength

A.) 5 Sets 

1 Snatch + 2 Overhead Squat 

 

B.) 4 Sets 

2 Hang Clean + 1 Thruster 

 

C.) Sumo Deadlift

1.) Work To A Heavy 3

2.) Drop 30/20 for 3×5

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike + Roll Hamstrings