Jan 1st – Jan 6th 2018

Week 1 Of 4 In Micro Cycle

 

Tuesday
Pre Warm-Up
3 rounds with empty barbell
5 OHS
5 Hang Power Snatch
+
3 rounds
10 band pull apart
10 band row

 

Warm-Up
Snatch Drills

 

Strength
A.) Full Snatch
6×1-1 @ 75%+

 

B.) Snatch Balance
7min practice after learning drills

 

C.) Snatch Grip DL
4×3-5 @ 100%

 

D.) 3 rounds
15 Hip Extension
8 Front Foot raises split lunge

 

Cool Down
1.) Row 500m
2.) Foam roll hamstrings and split practice

 

Thursday
Pre Warm-Up
3 rounds
5 inchworms
5 sit-ups
5 jump squats
+
3 rounds
10 lunges
10 band pull apart
15 cuff isolation

 

Warm-Up
C&J Drills

 

Strength
A.) Clean
5×1-1 @ 80%+

 

B.) Split Jerk
4×2 @ 80%+

 

C.) 3 rounds
10 good morning
10 penally row

 

D.) Barbell Box Step Up
4×8 to each leg

 

Cool Down
1.) 3min on AB
2.) 5min on banded hip stretch
3.) 3min in pike stretch

2017-12-31T18:52:39+00:00 December 31st, 2017|Olympic Weightlifting Notes|