June 5th – 10th 2017

 

Week 4 of 4 in Micro Cycle 2

Meso Cycle 2 of 2017

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

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) Snatch From Blocks
8×1 @ 80% +

 

B.) Front Squat
1.) Work t o85% for 1×2
2.) Drop 20/15 for 3×2

 

C.) 5 sets @ 70%+
2 PP + 1 SJ

 

D.) 3sets
8 single leg split lung – front leg elevated
10 GHD hip extensions

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

 

 

Thursday
Pre Warm-Up
3 rounds
10 lunges
10 jump squats
+
3 rounds
10 KBS
5 thruster w/ empty barbell

 
Warm-Up
Dynamic
Barbell Drills

 
Strength
A.) Halt Snatch
5×1 @ 85%

 

B.) Power Snatch
Drop to 70% – AMRAP in 30sec, rest 2min x2

 

C.) 4sets
2 FS + 2 Thrusters @ 60% + 5lb

 

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

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

2017-06-04T01:05:32+00:00June 4th, 2017|Olympic Weightlifting Notes|