Week 3 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10cal AB

10 Lunges 

10 Sit-Ups 

+

20cal Row 

20 Lunges 

 

Warm-Up

Clean Drills 

 

Strength

A.) Halt Clean 

5×1 @ 75%

*2sec Pause Below Knee 

 

B.) Back Squat 

1.) 1×3 @ 85%

2.) Drop 30/20 For 3×5

 

C.) 4 Sets 

Bench Press: 5×3

Strict Press: 5×5 

 

Cool Down 

1.) 3mi nSKi Erg 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10 KBS

15 Air Squat 

10 Lunges 

 

Warm-Up

Power Snatch Drills 

 

Strength

A.) Power Snatch 

1.) 7min To Work To A Heavy Single 

2.) Drop 20/15 For 4×2 

 

B.) Split Jerk 

4×2 

*Build On Each Set 

 

C.) Deadlift 

5×5 

*Goal = 70%+ 

 

Cool Down 

1.) 3min Row – Moderate 

2.) 2min Pike 

3.) Roll Hamstrings & T-Spine