December 25th – 30th 2017

 

Week 4 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 KBS
10 sit-ups
5 burpees

 

Warm-Up
C&J Drills

 

Strength
A.) 5 sets @ 70-75% of 1Rm C&J
1 PC + 2 FS + 3 Thruster

 

B.) Jerk Balance
4×5 – attempt 5# more than last week

 

C.) Back Squat
1.) Work to a heavy 3
2.) Drop 15/10 for 1×4

 

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

 

Cool Down
1.) Row 5min
2.) 3 rounds
10 pass thru
30sec foam roll t-spine

 

Thursday
Pre Warm-Up
3 rounds on crossover symmetry
10 reverse fly
10 fornt raises
+
3 rounds
10 cuff isolation
5 shoulder taps

 

Warm-Up
Snatch Drills

 

Strength
A.) 4sets @ 75-0% of 1RM Snatch
1 PS + 1 HS + 1 OHS

 

B.) OHS
8min practice – go heavy – all reps have a 3sec pause @ bottom

 

C.) Front Squat
1.) Work to a heavy 5
2.) Drop 20/15 for 1×5

 

D.) RDL
3×10 @ 65%+10lb of 1RM DL

 

Cool Down
1.) Row 1,000m
2.) Foam toll hamstrings and glutes
3.) Spend 5min on hip mobility

2017-12-27T00:22:44+00:00 December 27th, 2017|Olympic Weightlifting Notes|