July 16th – 21st 2018

Week 1 Of 4 In Micro Cycle 

 

Tuesday

Pre Warm-Up

3 Rounds 

10 pass through 

10 KBS

5 burpees 

+

2 Rounds 

10 OHS

10 HRPU 

5 sit-ups 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

6x 1-1 

*No % – focus on speed and accuracy 

 

B.) 5 Sets 

1 Power Snatch + 1 Power Snatch From Below Knee + 1 Power Snatch From Above Knee 

 

C.) 3 Sets 

15 GHD Hip Extensions 

10 Windmill to each arm 

Cuff Push-ups 

 

Cool Down 

1.) 1,000m ksi erg 

2.) 2min pike 

3.) 3 Round

10 pass through 

30sec roll t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 lunges 

5 inchworms 

10 thrusters 

+

3 Rounds 

5 lateral lunges 

10 box jump 

12 GHDSU 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Clean 

5×1-1

*No % – move well and feel good! 

 

B.) 5 Sets Of This Complex 

1 Power Clean + 1 Power Clean Below Knee + 1 Hang Power Clean 

 

C.) Jerk 

5×2 Split Jerk 

 

Cool Down 

1.) Row 1,000m

2.) 2min pike stretch 

3.) Roll hamstrings and glutes 

2018-07-30T14:41:47+00:00 July 17th, 2018|Olympic Weightlifting Notes|