Fb 19th – 24th 2018

 

Week 4 Of 4 in Micro Cycle

 

Tuesday
Pre Warm-Up
3 Rounds
10 band pull apart
10 cuff isolation
10 HRPU
+
2 Rounds
15 KBS
10 Sit-ups

 

Warm-Up
Snatch Drills

 

Strength
A.) Hang Snatch
4×3 – No %
4x – Hang Snatch + 3 OHS – No %

 

B.) 4 Sets
1 Snatch Grip PP + 1 Snatch Balance

 

C.) 2 Snatch Grip DL + 1 Snatch Pull
4sets @ 100% of 1RM Snatch

 

D.) 3 Rounds
12 DB Lunges
15 Hip Extensions + 15sec iso hold

 

Cool Down
1.) Row 750m
2.) Spend 2min in pike position
3.) Foam roll hamstrings and glutes

 

Thursday
Pre Warm-Up
3 Rounds
5 inchworms
10 lunges
15 KBS
+
2 Rounds
15 Sit-Up
5 Burpees

 

Warm-Up
Dynamic
PC Drills

 

Strength
A.) 1 PC + 1 HPC + 1 HC
7×1 @ 80-85% of 1RM C&J

 

B.) 6 Sets
2 PP + 2 PJ @ 85%

 

C.) 2 Clean Grip DL + 1 Clean Pull
4sets @ 100% of 1RM C&J

 

D.) 3 Rounds
8 HIGH Box Jumps
8 Back Extensions

 

Cool Down
1.) Row 1,000m
2.) Foam rol t-spine and lats
3.) Band Stretch Hips

2018-02-19T01:59:05+00:00 February 19th, 2018|Olympic Weightlifting Notes|