October 20th – November 4th 2017

 

Week 3 of 4 In Micro Cycle 2

 

 

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

 

 

Warm-Up
PVC
Barbell work

 

 

Strength
A.) 4 sets
1 Snatch + 2 Hang Snatch @ 77.5%

 

B.) 5sets
1 Cull Clean + 2 Jerk @ 80%

 

C.) Front Squat
4×3 @ 80% – 3sec pause at rock bottom

 

D.) 3sets
15 GHD Hip extensions
10 KB fornt rack lunge

 

 

Cool Down
1.) Row 1,000m
2.) Spend 5min roam roll t-spine, lats, and hamstrings

 

 

Thursday
Pre Warm-Up
3 rounds with sling shot
5 lateral septs
5 high knee
10m forward walk
10m backwards walk
+
20 squats

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) Position Work
1 Clean From High Hang + 2 From Low Hang @ 70-75%

 

B.) 5sets @ 75-80%
1 PC + 2 PC From Top Of Knee

 

C.) 5sets
2 PP + 1 Jerk @ 65-75% of 1RM C&J

 

D.) 3sets
10 lateral box steps up
45sec plank

 

 

Cool Down
1.) 5min hop mobility stretch
2.) 3min on AB

2017-10-29T17:26:25+00:00October 29th, 2017|Olympic Weightlifting Notes|