March 13th – 19th 2017

Week 12

Wee k4 of 5 in Micro Cycle 2
*De-Load and maintenance for The Open

 
Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
3 rounds
10 KBS
10 cuff isolation

 

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) Power Snatch
Set 1: 2 PS + 3 HPS @ 75%
Set 2: 3 PS + 4 HPS @ 72.5%
Set 3: 4 PS + 5 HPS @ 70%
Set 4: AMRAP HPS in 30sec @ 65%

 

 

B.) Pause Back Squat
4×3 w/ a 3sec pause @ rock bottom @ 85%

 

 

C.) OHS
3reps OT90sec x7

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

 

 

Thursday
Pre Warm-Up
3rds
10 lunges
10 squats


+
40 KBS

 

 
Warm-Up
Dynamic
C&J Drills

 

 
Strength
A.) 5sets @ 82.5 – 87.5%
1 PC + 1 HC + 1 Jerk

 

 

B.) Clean Form Block At Hip
5×2 @ 75%

 

 

C.) Jerk Balance
4×5

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

2017-03-10T18:43:15+00:00March 10th, 2017|Olympic Weightlifting Notes|