July 17th – 23rd 2017

Week 2 of 4 in Micro Cycle

 

Tuesday
Pre Warm-Up
3 rounds
10 lunges
10 sit-ups
+
2 rounds
10 KBS
10 HRPU

 

 

Warm-Up
Barbell Drills

 

Strength
A.) Power Clean
5×1-1 @ 82.5-87.5% of 1RM C&J

 

B.) Jerk
4×2 @ 80-85%

 

C.) Front Squat
3×3 @ 90%

 

D.) 3sets
5 Box Jump
5 Medball throw

 

 

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

 

 

Thursday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 OHS
+
2rds
10 KBS
5 jump squat

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) Snatch
5×1-1 @ 90%

 

B.) Front Squat
4×2 @ 90%

 

C.) Barbell Box Step Up
3×8 to each leg

 

 

Cool Down
1.) 3min on AB
2.) Foam roll quads and hamstrings

2017-07-16T12:18:28+00:00July 16th, 2017|Olympic Weightlifting Notes|