Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

5 Inchworms 

10 Lunges

10cal Row 

+

3 Rounds 

20sec Jump Rope 

10cal Assault Bike 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) Clean & Jerk 

5×1 @ 87-92% 

 

B.) 5 Sets 

2 Low Hang Power Clean + 1 Power Clean From Below Knee 

 

C.) Clean Grip Deadlift 

4×5 @ 90% of 1RM Clean 

 

D.) 3 Rounds 

10 Band Pull Apart 

15sec Single Leg Plank On Each Leg 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike + 3min Ski Erg 

3.) Roll T-Spine and Lats 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Rows 

+

3 Rounds 

5 Inchworms 

10 Lunges 

10cal Row 

 

Warm-Up

Snatch Drills 

 

Strength

A.) Power Snatch 

1.) Work To A Heavy Single 

2.) Drop 15/10 for 4×2 

 

B.) Overhead Squat 

5×4: Tempo: 3-3-1

 

B.) Back Squat 

4×2 @ 87.5% + 

 

D.) 3 Rounds 

30sec Plank (or hollow body) 

30sec Superman 

 

Cool Down 

1.) 2 Rounds 

2min Row 

2min Ski Erg 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine