April 2nd – 8th 2018

Week 2 Of 4 In Micro Cycle

 

Tuesday
Pre Warm-Up
3 Rounds
10 KBS
10 band pull apart
10 Band row
+
3 Rounds
10 HRPU
5 Inchworms

 

Warm-Up
Snatch Drills

 

Strength

A.) Snatch
7×1 @ 82.5%

 

B.) Snatch Complex
6 Sets @ 82.5%
1 PS + 2 OHS

 

C.) 5 Sets @ 82.5 – 87.5%
1 Hang Snatch + 1 Power Snatch

 

D.) 3 Rounds
5 Hang Muscle Snatch
10 Snatch Grip Pendlay Row
10 Push-Up

 

Cool Down
1.) Row 750m
2.) Foam roll t-spine and lats
3.) 30 pass thru

 

Thursday
Pre Warm-Up
3 Rounds
5 HRPU
10 KBS
15 Sit-Ups
+
3 Rounds
5 Burpees
10 thrusters

 

Warm-Up
C&J Drills

 

Strength

A.) 6 Sets @ 82.5 – 87.5%
1 Clean & Jerk

 

B.) 5 Sets @ 72.5 – 77.5%
1 PC + 2 FS + 1 Thruster

 

C.) Jerk
4×2 @ 85-90%

 

D.) 3 Rounds
5 Clean Pull @ 110%
15 GHDSU

 

Cool Down
1.) 3min Ski erg
2.) 3min row
3.) 5min stretch

2018-04-01T22:49:19+00:00 April 1st, 2018|Olympic Weightlifting Notes|