Jan 8th – 16th 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.) Full Snatch
6×1-1 @ 80%

 

B.) Snatch Balance
7min practice – advancing on last week

 

C.) Snatch Grip Complex @ 100%
2 Snatch Grip DL + 3 Snatch Grip RDL

 

D.) 3 rounds
15 hip extension (may use plate)
8 front foot raises split lunge

 

Cool Down
1.) Row 1,000m
2.) 3min pike
3.) Spend 5min on mobility and foam rolling

 

 

Thursday
Pre Warm-Up
3 rounds with song shot
5 lateral steps
5 high knee
5 squats
+
3 rounds – empty barbell
5 thrusters
5 OHS

 

Warm-Up
C&J Drills

 

Strength
A.) Clean
5×1-1 @ 82.5%

 

B.) Split Jerk – From Rack
4×2 @ 82.5%

 

C.) 5sets
1 PP + 2 Thrusters + 3 FS – go heavy!!

 

D.) 4sets
8 lateral box step up on each leg

 

Cool Down
1.) Row 500m + 3min AB
2.) Foam roll quads and hamstrings & t-spine
3.) Spend 5min on hip mobility

2018-01-07T17:55:01+00:00January 7th, 2018|Olympic Weightlifting Notes|