March 26th – 31st 2018

Week 1 Of 4 In Micro Cycle

 

Tuesday
Pre Warm-Up
3 Rounds
10 bad pull apart
10 band row
10 cuff isolation
+
3 Rounds
10 sit-ups
5 burpees

 

Warm-Up
Snatch Drills

 

Strength
A.) Snatch
7×1 @ 80%

 

B.) Snatch Complex
6 sets @ 80%
1 PS + 2 OHS

 

C.) 5 Sets @ 80-85%
1 Hang Snatch + 1 Power Snatch

 

D.) 3 Rounds
10 Snatch Grip Pendlay Row
15 Push-Ups

 

Cool Down
1.) Row 500m
2.) Foam roll t-spine and lats
3.) Spend 2min in pike

 

 

Thursday
Pre Warm-Up
3 Rounds
10 lunges
10 squats
+
3 Rounds
10 sit-ups
10 HRPU
10 KBS

 

Warm-Up
C&J Drills

 

Strength
A.) 6 Sets @ 80-85%
1 Clean & Jerk

 

B.) 5 Sets @ 70-75%
1 PC + 2 FS + 1 Thruster

 

C.) Jerk
4×3 @ 77-82%

 

D.) 3 Rounds
5 clean grip DL @ 110%
15 GHDSU

 

Cool Down
1.) 3min on AB
2.) Foam roll quads ands hamstrings

2018-03-26T01:09:57+00:00March 26th, 2018|Olympic Weightlifting Notes|