Jan. 30th – Feb. 5th 2017

 

Week 6

Week 2 of 4 in Micro Cycle 2

Tuesday
Pre Warm-Up
3rds
10 band pull apart
10 KBS
10 HRPU
+
30 DU

 
Warm-Up
PVC
Snatch Drills
Strength
A.) Hang Snatch
4×3 @ 77.5-82.5%

 

B.) Snatch
5×1 @ 82.5-87.5%

 

C.) 5sets
2 Snatch PP + 5 OHS

 

D.) 2rds
20 overhead walking lunges
15 GHD Hip Extensions

 
Cool Down
1.) 3min on AB
2.) 3rds
10 pass thru
30sec foam roll on t-spine

 
Thursday
Pre Warm-Up
3rds
10 lunges
5 Jump Squats
+
3rds w/ an empty barbell
5 front squats
5 thrusters
5 good mornings

 
Warm-Up
Dynamic
C&J Drills
Strength
A.) 5sets @ 67.7-72.5%
3 Clean + 2 Jerk

 

B.) Front Squat
1.) Work to 85% for 1×3
2.) Drop to 77.5% for 2×4

 

C.) Push Press
5×4 @ 72.5%

 

D.) 2 rounds
10 good mornings
10 bent over row

 
Cool Down
1.) Row 1,000m
2.) Foam roll lats and t-spine
3.) Spend 5min on hip mobility

2017-01-29T14:02:45+00:00 January 29th, 2017|Olympic Weightlifting Notes|