January 16h -22nd 2017

Week 4

Week 4 of 4 in Micro Cycle

 
Tuesday
Pre Warm-Up
3rds
10 band pull apart
10 KBS
+
3rds
5 inch worm no push-up
10 sit-ups

 
Warm-Up
PVC
Snatch Drill

 
Strength
A.) 5sets @ heaviest load – 5# more than last week
2 Hang Snatch + 1 Snatch From Below Knee

 

B.) 4 sets @ Heaviest Load – 5# more than last week
2 Hang Snatch Pull + 2 Hang Snatch + 1 OHS

 

C.) Snatch PP + Snatch Balance
2 Snatch PP + 1 Snatch Balance

 
Cool Down
1.) Row 1,000m
2.) Foam roll hamstrings & T-spine
3.) 20 pass thru

 

Thursday
Pre Warm-Up
3rds with sling shot
5 lateral steps
5 squats
+
25 KBS
10 HRPU

 
Warm-Up
Dynamic
Barbell Drills

 
Strength
A.) Clean OT2min x2
4reps @ 77.5%
3reps @ 82.5%
3reps @ 87.5%
1rep @ 97.5%

 

B.) Jerk
5×3 – heavy as possible! Goal = sets 3-5 at same weight

 

C.) Power Clean
4×1-1-1 – Goal = 5# more than last week

 
Cool Down
1.) 2rds
Row 500m
10 pass thru
30sec pike hold

2017-01-15T02:19:23+00:00January 15th, 2017|Olympic Weightlifting Notes|