Apri l23rd – 28th 2018 

 

Week 1 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 band pull apart

10 band row

10 OHS w/ barbell 

+

2 Rounds 

10 KBS

5 burpees 

 

 

Warm-Up

Snatch Drills 

 

 

Strength

A.) Snatch 

8×1 @ 90% 

 

 

B.) Hang Snatch 

5×2 @ 87.5% 

 

 

C.) 5 Sets @ 80% 

1 Chinese Snatch Pull + 1 Hang Power Snatch 

 

 

D.) Snatch DL With Bands 

5×3 @ 60% of 1RM 

 

 

Cool Down 

1.) Row 1,000m

2.) 3 Rounds 

10 pass through 

30sec foam roll t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 lunges 

10 sit-up

5 inchworms 

+

30 KBS 

 

 

Warm-Up

C&J Warm-Up 

 

 

Strength

A.) Clean & Jerk 

7×1 @ 90% 

 

 

B.) Power Clean 

5x 1-1 @ 85% 

 

 

C.) Front Squat 

4×3 @ 75% – tempo = 3-3-3

 

 

D.) 5 Sets @ 100% of 1RM Clean 

1 Clean Pull + 1 Clean Pull From Below Knee 

 

 

Cool Down 

1.) 3min ski erg 

2.) Foam roll hamstrings and glutes 

3.) Spend 2min in pike stretch 

2018-04-23T00:17:24+00:00 April 23rd, 2018|Olympic Weightlifting Notes|