November 14th – 19th 2016

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De-Load Week

Week 1 of 1 for De-Load

Tuesday
Pre Warm-Up
3rds
10 KBS
10 band pull apart
10 band row
+
Row 1,000m
Warm-Up
PVC
Snatch Drills
Strength
A.) 5sets @ moderate load
2 Snatch Pull + 1 Snatch From Below Knee + 1 Snatch From Above Knee + 1 OHS

 

B.) 5sets @ moderate load
3 Low Hang Power Snatch

 

C.) 3rds for quality
10 GHDSU
10 OHS – Moderate load
5 Behind the neck PP
Cool Down
1.) Row 1,000m
2.) 3rds
30sec foam roll t-spine
10 PVC pass thru
Thursday
Pre Warm-Up
3rds with sling shot
5 lateral steps
5 high knees
5 squats
+
30 KBS
10 burpees
Warm-Up
Dynamic
C&J Drills
Strength
A.) Clean & Jerk
6×1 @ 82.5-87.5%

 

B.) 5sets of this complex
1 PC + 1 HPC + 1 HC

 

C.) 3rds for quality
8 Zerch DL with BB
10 Front Rack Lunges
5 thrusters

 

Cool Down
1.) Row 1,000m
2.) 3rds
30sec split on each leg
30sec foam roll lats

2016-11-11T12:24:11+00:00 November 11th, 2016|Olympic Weightlifting Notes|