Feb 26th – March 3rd 2018

 

 

Week 1 Of 4 In Micro Cycle

 

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

 

Warm-Up
Snatch Drills

 

Strength
A.) Snatch From Below Knee
5×1-1

 

B.) Snatch Complex
5×1 PS From Below Knee + 2 OHS

 

C.) Deficit Snatch Grip DL
3×3 @ 100% of 1 RM Snatch

 

D1.) Snatch Drip Pendlay Row
3×8

 

D2.) Plank
3x30sec

 

Cool Down
1.) Row 500m
2.) Spend 2min in pike position
3.) Foam roll hamstrings and lats

 

Thursday
Pre Warm-Up
3 Rounds
10 Lunges
10 HRPU
10 Sit-Ups
+
2 Rounds
10 KBS
5 Burpees

 

Warm-Up
C&J Drills

 

Strength
A.) 6 Sets of this complex @ 80-85%
1 Hang Clean + 1 Clean From Below Knee

 

B.) 4 Sets – No%
1PC + 4 FS

 

C.) Deficit Clean Pull
3×3 @ 110% of 1RM Clean

 

D.) 3 Rounds
8-10 DB Press
6-8 Push-Ups

 

Cool Down
1.) Row 500m
2.) 3 Rounds
10 pass thru
30sec foam roll t-spine

2018-02-25T12:49:34+00:00 February 25th, 2018|Olympic Weightlifting Notes|