July 19th – 16th 2017

Week 1 of 4 in Micro Cycle

 

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
Row 300m
+
15 burpees

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) Power Clean
5×1-1 @ 80-85% of 1RM

 

B.) Jerk
4×2 @ 80%+

 

C.) Front Squat
3×3 @ 87.5%

 

D.) 3 sets
5 standing box jump – high
8 underhand medal throw

 

 

Cool Down
1.) Row 750m
2.) Spend 5min on split practice

 

 

Thursday
Pre Warm-Up
3 rounds
10 lunges
5 jump squats
+
3 rounds with sling shot
5 lateral steps
5 high knee

 

 

Warm-Up
Barbells Drills

 

 

Strength
A.) Snatch
5×1-1 @ 90%

 

B.) Front Squat
4×2 @ 85%

 

C.) Barbell Step Up
4×8 to each leg

 

 

Cool Down
3 rounds
10 pass thru
30sec foam roll t-spine

2017-07-09T14:52:33+00:00July 9th, 2017|Olympic Weightlifting Notes|