May 7th – 13th 2018 

 

Week 3 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 band pull apart 

10 band row 

10 band good morning 

+

3 Rounds 

10 KBS

5 burpees 

 

 

Warm-Up

Snatch Drills 

 

 

Strength

A.) Snatch 

8×1 @ 90% 

 

B.) Hang Snatch 

5×2 @ 87.5% 

 

C.) 5 Sets @ 85% 

2 Chinese Snatch Pull + 1 Power Snatch 

 

D.) Snatch Dl W/ Bands 

5×4 @ 65%+ of 1RM Snatch 

 

Cool Down 

1.) Row 1,000m

2.) Spend 3min in pike stretch 

3.) Foam roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 KBS

10 lunges 

+

3 Rounds 

10 HRPU

10 sit-ups 

 

Warm-Up

C&J Drills 

 

Strength

A.) Clean & Jerk 

7×1 @ 90% 

 

B.) Power Clean 

[email protected] 87.5% 

 

C.) Front Squat 

4×2 @ 77.5% – Tempo = 3-3-3 

*65% if 1Rm in greater than 275/175 

 

D.) 5 Sets @ 105% of 1RM Clean 

1 Clean Pull + 1 Clean Pull Form Below Knee 

 

Cool Down

1.) 3min ski erg 

2.) Foam roll lats and legs 

3.) 3min pike stretch 

2018-05-06T23:33:16+00:00May 6th, 2018|Olympic Weightlifting|