June 12th – 18th 2017

 

Week 1 of 4 in Micro Cycle

Meso Cycle 2 of 2017

 

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 KBS

 

 

Warm-Up
PVC
Snatch Drills

 

 

Strength
A.) Snatch Form Blocks
8×1 @ 80-85%

 

B.) Front Squat
1.) Work to 90% for 1×2
2.) Drop 30/20 for 2×3

 

C.) 4sets
2 PP + 1 SJ @ 80%+

 

D.) 3sets
8 single leg split lunge w/ front foot elevated
10 GHD Hip Extension

 

 

Cool Down
1.) Spend 3min row
2.) Spend 5min foam rolling t-spine and hamstrings

 

 

Thursday
Pre Warm-Up
3 rounds
10 KBS
10 lunges
10 sit-ups
+
30 KBS

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) Halt Snatch
5×1 @ 85%

 

B.) Power Snatch @ 65%
30sec AMRAP
Rest 2min x2

 

C.) 4sets
2 FS + 2 Thruster @ 60% + 5# of 1RM C&J

 

D.) OH Walking Lunge
4×8 @ 50% of 1RM C&J

 

 

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

2017-06-11T22:33:08+00:00 June 11th, 2017|Olympic Weightlifting Notes|