December 11th – 16th 2017

Week 1 of 4 In Micro Cycle

 

Tuesday
Pre Warm-Up
3 rounds
10 lunges
5 squats
15 KBS
+
2 rounds
3 inchworms
10 sit-ups

 

Warm-Up
C&J Drills

 

Strength
A.) 5 sets @ 65-70% of 1RM C&J
1 Clean + 2 FS + 3 Thrusters

 

B.) Jerk Balance
5×4

 

C.) Back Squat
1.) Work to a heavy 5
2.) Drop 25/15 for 1×5

 

D.) 3 rounds
10 plyo push-ups
Max reps wide grip pull-ups

 

Cool Down
1.) 3min Row
2.) Foam roll hamstrings and t-spine

 

 

Thursday
Pre Warm-Up
3 rounds
10 band pull apart
10 cuff isolation
+
3 rounds
10 KBS
10 sit-ups

 

Warm-Up
Snatch Drills

 

Strength
A.) 1 PS + 1 HS
4 sets @ 70-75%

 

B.) 4sets
2 Snatch Grip PP + 1 Snatch Balance

 

C.) Front Squat
1.) Work to 90% for 1×2
2.) Drop 30/20 for 2×3

 

D.) RDL
3×10 @ 60% of 1RM DL

 

Cool Down
1.) Row 1,000m
2.) Spend 3min in pike stitch
3.) Foam roll hamstrings

2017-12-11T01:59:48+00:00 December 11th, 2017|Olympic Weightlifting Notes|