November 13th – 19th 2017

Week 1 of 4 In Micro Cycle 3

 

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
20 KBS

 

 

Warm-Up
Snatch Drills

 

 

Strength
A.) Snatch
1.) 3×1 @ 85%
2.) 1×5 @ 75%
3.) 1×10 @ 70%
4.) 1×15 @ 65%

 

B.) 5sets – go heavy
5×2 Jerk

 

C.) Back Squat
4×3 @ 80%+

 

D.) For Quality
30 very high Box Jump

 

 

Cool Down
1.) Row 1,000m
2.) Foam roll quads and stretch shoulders

 

 

Thursday
Pre Warm-Up
2 rounds with empty barbell
5 OHS
5 HPS
+
3 rounds
10 band pull apart
10 sit-ups

 

 

Warm-Up
Snatch Drills

 

 

Strength
A.) Snatch Wave
1 @ 80%
2 @ 85%
1 @ 90%
1 @ 85
2 @ 90%
1 @ 95%

 

B.) Power Clean
4×3 – go heavy!

 

C.) Front Squat
4×3 @ 80%+

 

D.) 3 rounds
15 Hip extensions
30sec plank

 

 

Cool Down
1.) 5min row
2.) 3min pike stretch

2017-11-13T18:06:23+00:00 November 13th, 2017|Olympic Weightlifting Notes|