January 22nd – 28th 2018

Week 4 Of 4 In Micro Cycle

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
3 rounds
10 lunges
10 cuff isolation
10 sit-ups

 

Warm-Up
PVC
Snatch Drills

 

Strength
A.) Full Snatch
6×1-1 @ 85-87.5%

 

B>) Snatch Balance + 1 OHS
7min of practice – progress in movement from last week

 

C.) Snatch Grip Complex @ 105%
3 Snatch Pull + 3 Snatch Grip RDL

 

D.) 3 rounds
15 Hip Extensions + 15sec isometric hold on the last rep
Max reps – RIng rows (both hands pronated)

 

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

 

 

Thursday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
3 rounds
10 KBS
5 burpees

 

Warm-Up
Dynamic
C&J Drills

 

Strength
A.) 5×1-1 @ 87.5-90%

 

B.) Jerk From Rack
4×2 @ 87.5-90%

 

C.) 5 Sets Of This Complex @ 67.5%+ Of 1RM C&J
1 PP + 2 Thruster + 3 FS

 

D.) 3 Sets/Rounds
8 lateral box step up to each leg – don’t use weight. Try to get toes aligned or use a higher box
12 GHDSU

 

Cool Down
1.) Row 500m
2.) 3min bad stretch on hips
3.) 2min in pike + foam roll glutes

2018-01-21T10:09:27+00:00January 21st, 2018|Olympic Weightlifting Notes|