March 6th – 12th 2017

Week 11

Week 3 of 5 in Micro Cycle 2
*De-Load and maintenance for The Open

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 pass thru
+
30 KBS

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) Power Snatch
Set 1: 2 PS + 3 HPS @ 65% + 10lb
Set 2: 3 PS + 4 HPS @ 60% + 10lb
Set 3: 4 PS + 5 HPS @ 55% + 10lb
Set 4: 5 PS + AMRAP HAPY @ 50% + 10lb

 

B.) Pause Back Squat
4×2 w/ a 2sec pause @ rock bottom @ 85%

 

C.) OHS
4reps OTMx8 @ 5lb more than lan last week
Cool Down
1.) 2 rounds
Row 500m
60sec pike stretch
2.) Foam roll hamstring

 
Thursday
Pre Warm-Up
3rds
10 lunges
10 squats
+
3rds
10 KBS
15 sit-ups

 
Warm-Up
Dynamic
C&J Drills
Strength

 
A.) 5 sets @ 80-85%
1 PC + 1 HS + 1 Jerk

 

B.) Clean From Blocks
5×2 @ 75% – bar above knee

 

C.) 5sets @ 67.5% of 1RM C&J
2 PP + 4 PJ

 
Cool Down
3 rounds
10 pass thru
30sec foam roll t-spine

2017-03-06T02:40:56+00:00March 6th, 2017|Olympic Weightlifting Notes|