May 15th – 21st 2017

 

Week 1 of 4 in Micro Cycle 3

Meso Cycle 2 of 2017

 
Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
3 rounds
15 KBS
5 burpee no push-up

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) Chinese Snatch Pull + Hang Snatch
5×1 @ 75% +

 

 

B.) Clean & Jerk
5×1 @ 80% +

 

 

C.) Back Squat
4×3 @ 75%

 

 

D.) 5 sets
2 PP + 2 PJ @ 65% + of 1RM C&J

 

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

 

 
Thursday
Pre Warm-Up
3rounds
10 band pull apart
10 OHS w/ empty barbell
+
3 rounds
10 thruster w/ empty barbell
10 KBS

 

 
Warm-Up
Barbell Drills

 

 
Strength
A.) Snatch
8×1 @ 80%

 

 

B.) Behind Neck Split Jerk
4×2 @ 80% of 1RM C&J

 

 

C.) Front Squat
4×2 @ 80% +

 

 

D.) 3 rounds for quality
10 V-Up w/ plate
20sec plank
10 knee tucks

 

 
Cool Down
1.) Spend 2min in pike
2.) Foam roll hamstrings

2017-05-15T01:04:25+00:00 May 15th, 2017|Olympic Weightlifting Notes|