May 8th – 14th 2017

Week 4 of 4 in Micro Cycle

Meso Cycle 2

 
Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 KBS
+
3 rounds
10 cuff isolation
10 jump squats

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) Chinese Snatch Pull + Hang Snatch
5×1 @ 70% + of 1RM Snatch

 

B.) Snatch
5×1 – go nuts!

 

C.) Clean & Jerk
5×1 – go nuts!

 

D.) Back Squat
4×3 @ 80%

 
Cool Down
1.) Row 1,000m
2.) Spend 3min in pike position
3.) Foam roll hamstrings

 

 

Thursday
Pre Warm-Up
3 rounds
5 lateral steps
5 high knees
5 squats

 
Warm-Up
Dynamic
C&J Drills

 
Strength
A.) High Hang Clean
Set 1: 5reps @ 75%
Set 2: 4reps @ 80%
Set 3: 3reps @ 85%
Set 4: 1rep @ 90%

 

B.) 5sets @ 75%+
2 Snatch Pull + 1 Power Snatch

 

C.) Front Squat
5×4 @ 75%+

 

Cool Down
1.) Send 5min in split practice
2.) Foam roll t-spine

2017-05-07T14:42:36+00:00 May 7th, 2017|Olympic Weightlifting Notes|