Feb 12th – 17th 2018

 

Week 3 Of 4 in Micro Cycle

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 cuff isolation
+
3 rounds
10 KBS
10 sit-up

 

Warm-Up
Snatch Drills

 

Strength
A.) Hang Snatch
1.) 4×2 – No %
2.) 4×1 Hang Snatch + 2 OHS – no %

 

B.) 4 sets – Goal = 70% of 1RM Snatch
1 Snatch Grip PP + 1 Snatch Balance

 

C.) Snatch Grip DL
3×4 @ 110%

 

D.) 3 Rounds
12 DB lunges
15 Hip Extension + 20sec isometric hold

 

Cool Down
1.) Row 500m
2.) Spend 3min in pike stretch
3.) Foam roll hamstrings and t-spine

 

Thursday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
3 rounds
3 inchworms
10 sit-ups
10 cuff isolation

 

Warm-Up
PC Drills

 

Strength

A.) Power Clean + HPC
7×1 @ 85% of 1RM – smooth catch!

 

B.) 6 sets
3 PJ @ 82.5%

 

C.) Clean Grip DL
4×6 @ 100% of 1RM DL

 

D.) 3 Rounds
8 HIGH box jumps!
4 knees to feet

 

Cool Down
1.) Row 300m, rest 1min x2
2.) Spend 2min in pike stretch + 2min in split practice
3.) Foam roll hamstrings and glues

2018-02-10T23:24:46+00:00February 10th, 2018|Olympic Weightlifting Notes|