Week 4 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee

5 Squats

+

3 Rounds 

10 KBS
10 Lunges 

10 Sit-Ups 

 

Warm-Up

Clean Drills 

Strength

 

A.) Halt Clean 

4×1-1

*2sec Pause Below Knee 

 

B.) Power Clean 

3×1-1-1-1

 

C1.) Bench Press 

5×3 

C2.) Pendlay Row 

5×8

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3 Rounds 

10 PAs Through 

30sec Roll T-Spine 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

5 Inchworms 

10cal Row 

10 Lunges 

 

Warm-Up

Power Clean Drills
Push Press Drills 

 

Strength

A.) 5 Sets 

1 Power Clean + 3 Push Press 

 

B.) Front Squat 

1.) Work To A Heavy Single 

2.) Drop 30/20 for 2×3

 

C.) Close Grip Bench Press 

5×5

*Max Reps Push-Ups of 1-1 Tempo After Each Set 

 

Cool Down  

1.) 3min Row + 3min Ski Erg 

2.) 30 Pass-Through 

3.0 Roll Lats, Hamstrings & T-Spine