Friday Fitness Mickleton


Start of 4th cycle - Low volume / deload- This past microcycle (Day 1-6) was difficult. Feel free to modify this next microcycle as needed to make it easier / feel like you’re recovered for the following cycle.

Front Squat (3x5)

-@50, 60, 70% of 1 rep max (should be fast and easy -Calf Foam Roll between sets x 10 rolls / side

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP 10 calorie row 12 total lateral box split jump (14-20'') 14 wall balls (20/14) *DONT GO HEAVIER ON THE WALLBALLS

Extra Work

a: Barbell Front Rack Calf Raise ( 3 x 10 tempo 20X0)

b: Weighted Step-ups (3 x 6/side tempo 20X0)

*14-20” box *barbell on back

C: Glute-Ham Raises (3 x 6)

*add load if able


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