Feb 13th – 19th 2017

 

Week 8

Week 4 of 4 in Micro Cycle 2

 
Tuesday
Pre Warm-Up
3rds
10 band pull apart
10 band row
10 band good morning
+
20 burpee no push-up
30 KBS

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) Hang Snatch
4×3 @ 82.5-87.5%

 

B.) Snatch
%x1 @ 87.5-92.5%

 

C.) 4sets
4 High Hang Snatch Pull + 3 OHS

 

D.) 3rds
10 overhead walking lunges
15 GHD hip extensions

 
Cool Down
1.) Row 500m HARD, rest 2min x2
2.) Spend 3min in pike position
3.) Foam roll hamstrings and t-spine

 
Thursday
Pre Warm-Up
3rds
10 lunges
15 KBS
+
3rds
5 Jump Squats
10 OHS w/ empty barbell

 
Warm-Up
Dynamic
C&J Drills

 
Strength
A.) 5sets @ 70-75%
3 Clean + 2 Jerk

 

B.) Front Squat
1.) Work to 90% for 1×3
2.) Drop to 82.5% for 2×4

 

C.) Push Press
5×4 @72.5%

 

D.) 2rds
5 clean pull @ 110% of 1RM Clean
10 pendlay row

 
Cool Down
1.) Row 1,000m
2.) Foam roll t-spine and lats

2017-02-12T23:11:38+00:00 February 12th, 2017|Olympic Weightlifting Notes|