Oct 16th – 21st 2017

 

Week 1 of 4 In Micro Cycle

 

 

Tuesday
Pre Warm-Up
3 rounds
10 KBS
10 band pull apart
10 band row
+
30 KBS

 

 

Warm-Up
Barbell drills

 

 

Strength
A.) 5sets
2 Power Snatch + 2 Hang Power Snatch @ 70-75%

 

B.) 4sets
1 PC + 3 Thrusters @ 65-70% of 1RM C&J

 

C.) Front Squat
4×3 @ 80%

 

D.) Jerk Complex
4sets @ 70%+
2 PP + 2 SJ

 

 

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

 

 

Thursday
Pre Warm-Up
3 rounds
10 pass thru
5 inchworms w/ push-up
+
2 rounds
10 KBS
10 Squats

 

 

Warm-Up
Barbell Drills

 

Strength
A.) Position Snatch Work
1 Full Snatch + 1 Snatch From Below Knee + 1 Snatch Above Knee @ 70%+

 

B.) 4sets @ 75%+
2 Snatch Pull + 2 Power Snatch

 

C.) Pause Front Squat
[email protected] 70%+ w/ a 3sec pause at rock bottom

 

D.) 3sets
8 KB Front Rack Lunge
8 KB Front Squat

 

 

Cool Down
1.) 3min on AB
2.) Foam roll quads and lats

2017-10-15T22:53:15+00:00October 15th, 2017|Olympic Weightlifting Notes|