February 5th – 11th 2018

 

Week 2 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-ups
10 squats

 

Warm-Up
Snatch Drills

 

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

 

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

 

C.) Back Squat
5×6 @ 70% – Goal = speed, feel good!

 

D.) 3 rounds
12 DB Lunges
15 superman rocks

 

Cool Down
1.) Row 750m
2.) 2min in pike stretch
3.) Foam roll t-spine

 

Thursday 

Pre Warm-Up
3 rounds
10 lunges
10 sit-ups
+
3 rounds
10 KBS
5 burpees
5 thrusters w/ empty barbell

 

Warm-Up
PC Drills

 

Strength
A.) Power Clean + HPC
7×1 @ 82.5% of 1RM – smooth catch!

 

B.) 5sets
2 PJ + 1 SJ @ 80% +

 

C.) Clean Grip DL
4×6 @ 90% of 1RM Clean

 

D.) 3 Rounds
8 box jump
4 knees to feet

 

Cool Down
1.) 3min on AB
2.) Foam roll quads and t-spine
3.) 2min split practice

2018-02-05T17:57:39+00:00February 5th, 2018|Olympic Weightlifting Notes|