January 15th – 20th 2018

Week 3 Of 4 In Micro Cycle

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
3 rounds
10 KBS
10 sit-ups

 

Warm-Up
Snatch Drills

 

Strength
A.) Full Snatch
6×1-1 @ 82.5-85%

 

B.) Snatch Balance + 1 OHS
7min of practice – advance on last week

 

C.) Snatch Grip Complex
2 Snatch Grip DL + 3 Snatch Grip RDL

 

D.) 3 Rounds
15 Hip Extension (may use plate)
Max Reps – Strict Pull-Ups

 

Cool Down
1.) Row 750m
2.) 2min in pike stretch
3.) Foam roll hamstrings and

 

Thursday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
3 rounds
5 sit-ups

 

Warm-Up
C&J Drills

 

Strength
A.) Clean
5×1-1 @ 85-87.5%

 

B.) Split Jerk From Rack
4×2 @ 85-87.5%

 

C.) 5sets
1 PP + 2 Thrusters + 3 FS @ 65% pf 1R C&J +

 

D.) 4sets
8 lateral box step ups to each leg
10 hip extensions + 15sec iso hold

 

Cool Down
1.) Row 500m
2.) Spend 90sec in a pike on each leg
3.) Foam rol glutes

2018-01-12T19:51:00+00:00 January 12th, 2018|Olympic Weightlifting Notes|