August 21st – 26th 2017

 

Week 2 of 4 in Micro Cycle

 

Tuesday
Pre Warm-Up
3 rounds with song shot
5 lateral steps
5 high knee
5 squats
+
30 KBS

 

 

Warm-Up
Barbell

 

 

Strength
A.) Clean
4×1-1 @ 87.5%

 

B.) Behind Neck Jerk
6×1 @ 90% – max

 

C.) 4sets @ 70% of 1RM C&J
2 FS + 1 Thruster

 

D.) Complex
3×10 DB row
3×10 Dips

 

 

Cool Down
1.) Row 1,000m
2.) Spend 5min in pike

 

 

Thursday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
2 rounds
10 KBS
5 burpees

 

 

Warm-Up
Barbell

 

 

Strength
A.) Clean From Blocks
5×2 @ 70%

 

B.) Back Squat
4×3 @ 77.5%

 

C.) Strict Press In Split Stance
4×5 @ 30-40% of 1RM C&J

 

D.) Complex
3 x10 DB upright row
3×10 Push-Ups

 

 

Cool Down
1.) Row 500m
2.) 3 rounds
10 pass thru
30sec foam roll t-spine

2017-08-21T17:10:38+00:00 August 21st, 2017|Olympic Weightlifting Notes|