June 19th – 25th 2017

 

Week 2 of 4 in Micro Cycle 

Meso Cycle 2 of 2017 

 

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
20 lunges with empty barbell in front rack

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) Power Clean
5×1 @ 75/80% of 1RM C&J
*Rest 45sec after each rep

 

B.) Jerk
4×2 @ 80/85% of 1RM C&J

 

C.) Front Squat
1.) Work to 85% for 1×2
2.) Drop 30/30 for 2×3

 

D.) 3 sets for
10 yates row
20 sit-ups with med ball

 

 

Cool Down
1.) Row 1,000m
2.) Foam roll t-spine and hamstrings

 

 

Thursday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
10 burpees
20 thruster w/ empty barbell

 

 

Warm-Up
PVC
Snatch Drills

 

 

Strength
A.) Snatch
5×3 @ 70-75% of 1RM

 

B.) Front Squat
4×3 @ 75/80%

 

C.) Thruster
8×1 OTM @ 65%+ of 1RM C&J

 

D.) Box Step-Up
4×8 to each leg

 

 

Cool Down
1.) Spend 5min on hip mobility
2.) Foam roll quads

2017-06-19T00:52:40+00:00 June 19th, 2017|Olympic Weightlifting Notes|