January 2nd – 8th 2017

Week 2

Week 2 of 4 in Micro Cycle

 

Tuesday
Pre Warm-Up
3rds
10 cuff isolation
10 band pull apart
10 band row
+
Row 500m HARD

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) 5sets @ Heaviest Load – 5lb more than last week
2 Hang Snatch + 1 Snatch Form Below Knee

 

B.) 4sets @ heaviest load
3 Snatch Pull + 2 Snatch + 1 OHS

 

C.) Snatch Balance
4×3

 

D.) Deficit Snatch Grip DL
4×4 @ 130% of 1RM

 
Cool Down
3rds
30sec foam roll t-spint
10 pass thru

 
Thursday
Pre Warm-Up
3rds with sling shot
10 high knee
5 squats
+
2rds
5 burpees
5 jump squats

 
Warm-Up
Dynamic
Barbell Drills

 
Strength
A.) Clean OT2min x2
4reps @ 70%
3reps @ 80%
3reps @ 85%
1rep @ 92.5%

 

B.) Jerk
5×3 @ heavy load but try to get sets 4&5 to be the same

 

C.) Power Clean
4×1-1-1

 
Cool Down
1.) Row 500m
2.) Foam roll problem areas

2017-01-02T00:47:35+00:00 January 2nd, 2017|Olympic Weightlifting Notes|