April 30th – May 5th 2018 

 

Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 band pull apart

10 band row 

10 cuff isolation 

+

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 @ 82.5% 

1 Chinese Snatch Pull + 1 hang Power Snatch 

 

D.) Snatch DL With Bands 

5×3 @ 65% of 1RM Snatch 

 

 

Cool Down 

1.) Row 1,000m

2.) Foam roll lats and t-spine 

3.) 2min pike stretch 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 lunges 

10 sit-up 

10 thrusters w/ empty barbell 

 

 

Warm-Up

C&J Drills 

 

 

Strength

A.) Clean & Jerk 

7×1 @ 90% 

 

B.) Power Clean 

5x 1-1 @ 85% 

 

C.) Front Squat 

4×2 @ 75% – Tempo = 3-3-3 

*65% if 1RM is greater than 275/175

 

D.) 5 Sets @ 100% of 1RM Clean 

1 Clean Pull + 1 Clean Pull From Below Knee 

 

Cool Down 

1.) 3min ski erg

2.) 3min row 

3.) Spend 2min in pike stretch 

2018-04-29T22:42:32+00:00April 29th, 2018|Olympic Weightlifting Notes|