March 20th – 27th 2017

 

Week 13

Week 5 of 5 in Micro Cycle 2
*De-Load and Maintenance for The Open

 
Tuesday
Pre Warm-Up
3rounds
Row 200m
10 cuff isolations
+
3rds
10 KBS
10 HRPU
10 Jump Squats

 

 
Warm-Up
PVC
Snatch Drills

 

 
Strength
A.) 5 sets @ 75%+
1 Power Snatch + 3 Hang Snatch

 

 

B.) Back Squat
1.) 2×4 @ 85% – 3sec pause at rock bottom
2.) 2×6 @ 85% – no pause

 

 

C.) OHS
3×4 w/ a 3sec pause @ rock bottom

 

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

 

 

Thursday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
10 burpees

 

 
Warm-Up
Dynamic

 

 
Strength
A.) 5 sets @ 87.5%+
1 Clean + 1Hang Clean + 2 Jerk

 

 

B.) Clean From Blocks At Hip
5×2 @ 75% +

 

 
C.) Jerk Balance
4×5

 

 
Cool Down
1.) Row 1,000m
2.) Foam roll hamstrings and glutes

2017-03-19T22:55:05+00:00 March 19th, 2017|Olympic Weightlifting Notes|