April 3rd – 8th 2017

 

Meso Cycle 2 of 2017

Week 1 of 4 in Micro Cycle 4

 
Tuesday
Pre Warm-Up
3 rounds
10 KBS
10 band pull apart
10 band row

 
Warm-Up
Barbell drills

 
Strength
A.) High Hang Snatch
5×2 @ 65%+ of 1RM Snatch

 

B.) Power Clean
4×1-1 @ 75% +

 

C.) Front Squat
1.) Work to 80% for 1×3
2.) Dro pto 75% for 2×3

 

D.) Still Leg DL
3×8 @ 60% +

 
Cool Down
1.) Row 1,000m
2.) Foam roll hamstrings

 
Thursday
Pre Warm-Up
3rds with sling shot
5 lateral steps
5 squats
+
15 burpee no push-up

 
Warm-Up
Dynamic
Barbell Drills

 
Strength
A.) Halt Clean
5×2 @ 75% + of 1RM Clean

 

B.) Back Squat
4×8 @ 65% +

 

C.) Push Jerk
5×2 @ 65% +

 

D.) GHD Hip Extensions
3×15

 
Cool Down
1.) Spend 5min in pike position and other posterior stretches
2.) Foam roll hamstrings

2017-03-30T16:32:18+00:00March 30th, 2017|Olympic Weightlifting Notes|