January 29th – Feb 3rd 2018

Week 1 Of 4 In Micro Cycle

 

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

 

Warm-Up
Snatch Drills

 

Strength
A.) Hang Snatch
1.) 4×2 Hang Snatch – no %
2.) 4×1 hang Snatch + 2 OHS – no %

 

B.) Snatch Grip PP
4×4 – 80% of 1RM Snatch

 

C.) Back Squat
6×4 @ 70% – speed – feel good!

 

D.) 3 rounds
12 DB lunges
10 Superman Rocks

 

Cool Down
1.) Row 500m
2.) Foam roll t-spine
3.) 3 rounds
10 pass thru
30sec foam roll t-spine

 

Thursday
Pre Warm-Up
3 rounds
5 inchworm – no push-up
10 sit-ups
+
3 rounds
10 lunges
10 squats
10 cuff isolation

 

Warm-Up
PC Drills

 

Strength
A.) Power Clean + HPC
7×1 @ 80%+ of 1RM – Smoot catch!

 

B.) 5 sets
2 PJ + 1 SJ @ 80% +

 

C.) Deadlift
4×6 @ 80%

 

D.) 3 rounds
8 box jump
4 knees to feet

 

Cool Down
1.) 3min on AB
2.) Foam roll quads and t-spine
3.) Spend 3min in pike stretch

2018-01-28T04:16:31+00:00 January 28th, 2018|Olympic Weightlifting Notes|