Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds With Sling Shot

5 Lateral Steps 

5 High Knee

5 Squats 

+

3 Rounds 

200m Row

10 Lunges

10 Sit-Ups 

 

Warm-Up

Clean Drills 

 

Strength

A.) Clean Complex 

5 Sets: 1 Clean + 2 Front Squat + 3 Thrusters 

 

B.) 5 Sets 

1 High Hang Power Clean + 2 Low Hang Power Clean 

 

C.) Back Squat 

4×5 @ 85%+ 

 

D.) Push Press 

10 Plyo Push-Ups 

Max Reps Wide Grip Pull-Ups 

 

Cool Down 

1.) 3min Row Moderate + 2min Pike 

2.) 2min Roll Hamstrings

3.) Stretch hips 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

1min Ski Erg

10 Band Pull-Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10 Pass-Through 

10 Sit-Ups 

10sec Flutter Kicks 

 

Warm-Up

Snatch Drills/Prep 

 

Strength

A.) 5 Sets 

1 Power Snatch + 1 Hang Snatch 

 

B.) Front Squat 

1.) 1×1 @ 92% 

2.) Drop 30/20 for 2×4 

 

C.) Romanian Deadlift 

3×10 @ 60% of 1RM Deadlift 

 

D.) 3 Sets 

10 V-Up 

15 Hanging Knee Raises 

 

Cool Down 

1.) 4min Row – Moderate 

2.) 2min Cobra 

3.) 2min Split Practice On Each Side