December 26th 2016 – Jan 2nd 2017

 

Tuesday
Pre Warm-Up
3rds
10 band pull apart
10 band row
5 HRPU
+
20 UB KBS

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) 5 sets at heaviest load
1 High Hang Snatch + 1 Low Hang Snatch + 1 Snatch From Below Knee

 

B.) 4 sets at heaviest load
3 Snatch Pull + 2 Snatch + 1 OHS

 

C.) Snatch Balance
5×3

 

D.) Deficit Snatch Grip DL
3×3 @ 120%

 
Cool Down
1.) Row 1,000m
2.) Foam roll hamstrings & T-spine

 
Thursday
Pre Warm-Up
3rds
10 band pull apart
10 band row
+
3rds
10 KBS
10 lunges
10 Jump squats

 
Warm-Up
Dynamic
C&J Drills

 
Strength
A.) Clean OT2min x2
4 @ 65%
3 @ 75%
2 @ 85%
1 @ 90%

 

B.) Jerk
5×3 @ heaviest load

 

C.) Power Clean
4×1-1

 

D.) Clean Grip DL
3×3 @ 120%

 
Cool Down
1.) Row 1,000m
2.) Foam roll hamstrings

2016-12-27T17:43:46+00:00December 27th, 2016|Olympic Weightlifting Notes|