June 11th – 16th 2018 

 

Week 4 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up 

3 Rounds 

10 band pull apart

10 band row 

10 cuff isolation 

+

2 Rounds 

10 KBS

5 inchworms 

10 sit-ups 

 

Warm-Up

Snatch Drills 

 

Strength

A.) Power Snatch + 2 OHS 

1.) 8min to find a heavy complex 

2.) Drop 10% for 3×1-1 

 

B.) Snatch Balance 

8min to find a have single 

 

C.) Hang Snatch 

6×2 @ 72.5%+ of 1RM Snatch 

 

Cool Down 

1.) 5min row 

2.) Foam roll lats & t-spine 

3.) Stretch hamstrings 

 

 

Thursday 

Pre Warm-Up 

3 Rounds 

10 lunges 

10 sit-ups 

5 inchworms 

+

2 Rounds 

20 KBS 

2min working on the sling shot 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) Clean Pull + Power Clean + Clean Pull + Hang Power Clean 

1.) 8min to find a heavy complex 

2.) Drop 10% for 4×1 

 

B.) Thruster 

4×3 @ 77% of 1RM C&J 

 

C.) Halt Clean 

5×3 @ 77-82% of 1RM Clean 

 

Cool Down 

1.) 3min ski erg + 2min row 

2.) Roll quads and t-spine 

3.) 3 Rounds 

10 pass through 

30sec roll t-spine 

2018-06-10T22:35:12+00:00June 10th, 2018|Olympic Weightlifting Notes|