April 19th – 24th 2018

Week 4 Of 4 In Micro Cycle

 

Tuesday
Pre Warm-Up
3 Rounds
10 Band Pull Apart
10 Band Row
10 Cuff Isolation
+
3 Rounds
10 KBS
5 Burpees
10 Sit-Up

 

Warm-Up
Snatch Drills

 

Strength
A.) Snatch From Below Knee
5×2 – No % work up from last week

 

B.) Snatch Complex
5×1 from below knee + 1 from floor

 

C.) Deficit Snatch Pull – Chinese
4×3 @ 90% of 1RM Snatch

 

D.) 3 Rounds
10 Snatch Grip Pendlay Row
20 Hip Thrust

 

Cool Down
1.) Row 750m
2.) Foam roll t-spine & lats

 

Thursday
Pre Warm-Up
3 Rounds
10 lunges
10 sit-ups
10 squats
+
3 Rounds
15sec plank
10 BB thrusters

 

Warm-Up
C&J Drills

 

Strength
A.) 6 Sets Of This Complex @ 87.5-92%
1 Hang Clean + 1 Clean From Below Knee

 

B.) 4 Sets – No % but increase from last week
1 PC + 1 Clean + 2 FS

 

C.) Jerk
4×3 – see what you got 🙂

 

D.) Deficit Clean Pull
3×4 @ 110% of 1RM Clean

 

Cool Down
1.) Row 750m
2.) Foam roll hamstrings and t-spine
3.) 3min AB

2018-03-18T13:46:04+00:00March 18th, 2018|Olympic Weightlifting Notes|