Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

14 Walking Lunges

+

3 Rounds 

10cal AB 

10 Sit-Up

20sec Jump Rope 

 

Warm-Up

Clean Drills 

 

Strength

A.) Halt Clean 

5×1 @ 72%

*2sec Pause Above Knee 

 

B.) Back Squat 

1.) 1×2 @ 85%

2. )Drop 30/20 for 2×5 

 

C.) 5 Sets 

Bench Press: 5×3

Strict Press: 5×5 

 

Cool Down 

1.) 750m Row – HARD

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Cuff Isolation 

10 Band Pull Apart

10 Pass-Through 

+

3 Rounds 

10 KBS

10 Sit-Ups 

10 OHS 

 

Warm-Up

Power Snatch Drills 

 

Strength

A.) Power Snatch 

1.) 7min to work to a heavy single 

2.) Drop 20/15 for 3×2 

 

B.) Front Squat 

4×4 – Build throughout 

 

C.) Split Jerk From Rack 

4×2 

 

Cool Down 

1.) 3min Ski Erg + 3min Row 

2.) Roll Lats & T-Spine 

3.) 30 Pass-Through