Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Cuff Isolation 

10 Band Pull Apart

10 Band Row 

+

30cal Row 

 

Warm-Up

Snatch Drills 

 

Strength

A.) 5 Sets 

1 Snatch + 1 Hang Snatch + 1 OHS

 

B.) Sauts Press 

4×3 

 

C.) Front Squat 

1.) Work to a “Heavy” 1

2.) Drop 30/20 for 2×4 

 

Cool Down 

1.) 3min Row + 2min Ski Erg 

2.) Roll Lats & T-Spine 

3.) 2min Pike + Roll Hamstrings 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal Row 

5 Inchworms 

10 Sit-Ups 

10 Air Squat 

+

3 Rounds 

10 Pass-Through 

10 Lunges 

5 Burpees 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) Clean & Jerk 

5x 1 Clean + 1 Hang Clean + 2 Jerk 

 

B.) Jerk Balance 

5×5 

 

C.) Clean Grip Deadlift 

5×2 @ 115% Of 1RM Clean 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3 Rounds 

1min Pike

10 Pass-Through 

30sec Roll T-Spine