November 27th – Dec 2nd 2017

Week 3 of 4 In Micro Cycle 3

 

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

 

Warm-Up
Snatch Drills

 

Strength

A.) Snatch
1.) 1×1 at 85%
2.) Snatch Wave
1×5 @ 55%
1×10 @ 55% + 15/10lb
1×15 @ 55% + 15/10lb

 

B.) 2 Push Press + 2 Push Jerk
5sets @ 65%+

 

C.) Back Squat
4×3 @ 82.5%

 

D.) 3 rounds
8 lunges to each leg on box
15 hip extensions

 

Cool Down
1.) Row 500m
2.) 3 rounds
10 pass thru
30sec foam roll t-spine

 

Thursday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knees
5 squats
+
3 rounds
10 KBS
10 sit-ups

 

Warm-Up
C&J Drills

 

Strength

A.) Full Clean & Jerk
5×1 @ 85%+

 

B.) Front Squat
1.) For kto 1×2 @ 90%
2.) Drop 25/15 for 3×3

 

C.) Stiff Leg DL
4×5 @ 70% of 1RM DL

 

D.) Cool Down
3 rounds
500m Row – HARD
20 KBS @ 54/36

 

Cool Down
“D”

2017-11-26T22:47:07+00:00 November 26th, 2017|Olympic Weightlifting Notes|