December 18th – 23rd

Week 3 Of 4 In Micro Cycle

 

Tuesday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
3 rounds
10 band pull apat
5 inchworms
10 cuff isolation

 

Warm-Up
C&J Drills

 

Strength

A.) 5 seeds @ 67.5-72.5% of 1RM C&J
1 Clean + 2 FS + 3 Thrusters

 

B.) Jerk Balance
4×5

 

C.) Back Squat
1.) Work to a heavy 5
2.) Drop 20/10 for 1×5

 

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

 

Cool Down
1.) 3min row
2.) Foam roll t-spine and lats

 

 

Thursday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 cuff isolation
+
2 rounds
15 KBS
10 push-ups

 

Warm-Up
Snatch Drills

 

Strength

A.) 1PS + 1 HS + 1 OHS
4sets @ 72.5 – 77.5%

 

C.) Front Squat
1.) Work to a heavy double
2.) Drop 20/10 for 2×3

 

D.) RDL
3×10 @ 65% of 1RM DL

 

Cool Down
1.) 5min row
2.) Spend 3min in pike stretch
3.) Foam roll hamstrings and glutes

2017-12-16T21:24:17+00:00 December 16th, 2017|Olympic Weightlifting Notes|