January 9th – 15th 2017

 

Week 3

Week 3 of 4 in Micro Cycle

 
Tuesday
Pre Warm-Up
3rds
10 band pull apart
10 KBS
+
3rds
5 Jump Squat
10 Sit-Ups
10 pass thru

 
Warm-Up
PVC
Snatch Drills

 
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 Balance
4×4

 

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

 
Cool Down
1.) Row 1,000m
2.) Foam roll hamstrings and t-spine

 

Thursday
Pre Warm-Up
3rds with sling shot
5 lateral steps
5 high knees
5 squats
+
2rds
10 KBS
10 Sit-Ups

 
Warm-Up
Dynamic
Empty Barbell Work

 
Strength
A.) Clean OT2min x2
4reps @ 75%
3reps @ 80%
3reps @ 85%
1rep @ 95%

 

B.) Jerk
5×3 – heavy as possible but the goal is to have sets 3-5 at the same load

 

C.) Power Clean
4×1-1-1

 
Cool Down
1.) Row 1,000m
2.) Spend 2min in pike position

2017-01-06T20:54:23+00:00 January 6th, 2017|Olympic Weightlifting Notes|