March 5th – March 10th 2018

Week 2 Of 4 In Micro Cycle

 

Tuesday
Pre Warm-Up
3 Rounds
10 KBS
10 cuff isolation
10 HRPU
+
3 Rounds
10cal on AB
15 sit-Ups

 

Warm-Up
Snatch Drills

 

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

 

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

 

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

 

D.) 3 Rounds
10 Snatch Grip Pendlay Row
40sec Plank

 

Cool Down
1.) Row 750m
2.) Foam roll hamstrings and t-spine

 

Thursday
Pre Warm-Up
3 Rounds
5 Inchworms
10 Sit-Ups
+
3 Rounds
10 KBS
5 Burpees
10 BB Thrusters

 

Warm-Up
C&J Drills

 

Strength
A.)6 Sets Of This Complex @ 82-87%
1 Hang Clean + 1 Clean From Below Knee

 

B.) 4 Sets – No % But Increase From Last Week
1 PC + 4 FS

 

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

 

D.) 3 Rounds
8-10 DB Press
8-10 Push-Ups

 

Cool Down
1.) 5min hard AB
2.) 3 Rounds
10 pass thru
30sec foam roll t-spine

2018-03-05T01:27:29+00:00 March 5th, 2018|Olympic Weightlifting Notes|