March 12th – 17th 2018

 

Week 3 Of 4 In Micro Cycle

 

Tuesday
Pre Warm-Up
3 Rounds
10 band pull apart
10 band row
10 cuff isolation
+
3 Rounds
5 inchworms
10 KBS
15 Air Squat

 

Warm-Up
Snatch Drills

 

Strength
A.) Snatch From Below Knee
5×2 – no % but the goal is to increase from last week

 

B.) Snatch Complex
5×1 PS From Above Knee + 1 PS From Below Knee + 2 OHS

 

C.) Deficit Snatch Grip Pull
4×3 @ 110% of 1RM Snatch

 

D.) 3 Rounds
10 Snatch Grip Pendlay Row
45sec Plank

 

Cool Down
1.) Row 750m
2.) Foam roll lats and t-spine
3.) Spend 3min in pike position

 

Thursday
Pre Warm-Up
3 Rounds
10 pass thru
10 stuff isolation
10 squats
+
3 Rounds
10 air squat
5 inchworms
10 KBS

 

Warm-Up
C&J Drills

 

Strength
A.) 6 Sets Of This Complex @ 85-90%
1 Hang Clean + 1 Clean From Below Knee

 

B.) 4 Sets – No % but increase for last week
1 PC + 4 FS

 

C.) Jerk
4×3 – See what you got 🙂

 

D.) Deficit Clean Pull
3×4 @ 110% of 1RM Clean

 

Cool Down
1.) Row 1,000m
2.) Foam roll hamstrings
3.) Spend 5min in pike and single leg stretching

2018-03-12T00:40:04+00:00March 12th, 2018|Olympic Weightlifting Notes|