April 9th – 14th 2018

 

Week 3 Of 4 In Micro Cycle

 

Tuesday
Pre Warm-Up
3 Rounds
10 band pull apart
10 band row
(or 5min on crossover symmetry)
+
2 Rounds
15 KBS
15 sit-ups

 

Warm-Up
Snatch Drills

 

Strength
A.) Snatch
7×1 @ 85%

 

B.) Snatch Complex
6sets @ 85%
1 PS + 2 OHS

 

C.) 5sets @ 85-90%
1 Hang Snatch + 1 Power Snatch

 

D.) 3 Rounds
5 Hang Muscle Snach
10 Snatch Grip Pendlay Row
15 Push-Ups

 

Cool Down
1.) Row 750m
2.) 500m ski erg
3.) Foam roll lats & t-spine

 

Thursday
Pre Warm-Up
3 Rounds
5 HRPU
10 sit-ups
10 thrusters
+
5min on Crossover Symmetry

 

Warm-Up
C&J Drills

 

Strength
A.) 6 Sets @ 85-90%
1 Clean & Jerk

 

B.) 5 Sets @ 75-80%
1 PC + 2 FS + 1 Thruster

 

C.) Jerk
4×2 @ 85-90%

 

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

 

Cool Down
1.) 750m on ski erg
2.) 2min in cobra stretch position
3.) 3 rounds
10 pass thru
30sec foam roll t-spine

2018-04-08T12:56:02+00:00April 8th, 2018|Olympic Weightlifting Notes|