May 22nd – 27th 2017

 

Week 2 of 4 in Micro Cycle 2

Meso Cycle 2 of 2017

 
Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 KBS
+
3 rounds
10 lunges
10 sit-ups
10 OHS

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) Snatch
8×1 @ 80% +

 

 

B.) Clean & Jerk
8×1 @ 82.5% +

 

 

C.) Back Squat
4×3 @ 77.5%

 

 

D.) 5 sets
2 PP + 2 PJ @ 70% of 1RM C&J

 
Cool Down
1.) Row 500m, rest 2min x2
2.) Pike stretch and split stretch 3min

 

 

Thursday
Pre Warm-Up
3 rounds
10m high knee
10m walking lunge
+
3 rounds
10 sit-ups
10 jump squats

 
Warm-Up
Dynamic
Barbell Drills

 
Strength
A.) Snatch + OHS
5sets @ 80% +

 

 

B.) Behing Jeck SJ
4×2 @ 80% of 1RM C&J

 

 

C.) Front Squat
4×2 @ 80% +

 

 

D.) 3 Round For Quality
10 v-up with plate
20sec plank
10 knee tuck

 

 

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

2017-05-21T23:25:42+00:00 May 21st, 2017|Olympic Weightlifting Notes|