Week 2 Of 4 In Micro Cycle 

 

Tuesday 

PreWarm-Up 

3 Rounds 

10sec Hold Push-Up Position 

2-sec Jump Rope

10 Air Squats 

+

3 Rounds 

10 Lunges 

10cal AB

15 Band Pull Apart 

 

Warm-Up

Snatch Drills 

 

Strength

A.) Snatch 

1.) Power Snatch: 5×1 

2.) Hang Snatch: 5×2

3.) Snatch Balance: 5×1 

 

B.) Front Squat 

4×3 – Tempo = 3-0-1

*Increase 5lb from last week 

 

B.) 3 Rounds 

30sec Plank – Plate On Back 

15 Hip Extension 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike 

3.) Roll Hamstrings + T-Spine 

 

 

Thursday 

PreWarm-Up 

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

+

30 KBS

30 Air Squats 

 

Warm-Up

Snatch Drills 

OHS Prep 

 

Strength

A.) 5 Sets 

1 Power Snatch + 2 OHS 

 

B.) Hang Clean 

5×2 @ 70%+ 

 

C.) Sumo Deadlift 

1.) Work to a heavy 5reps 

2.) Drop 30/20 for 3×7 

 

Cool Down 

1.) 3min Row + 3min Ski Erg 

2.) 3 Rounds 

10 Pass-Through

30sec Roll T-Spine