October 2nd – 7th 2017

Week 3 of 4 in Micro Cycle

 

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

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) 7sets @ 85%
1 Snatch + 1 Hang Snatch

 

B.) 5sets from rack
1 Snatch Grip PP + 1 Snatch Balance + 1 OHS

 

C.) Deficit Snatch Pull
4×5 @ 110% – 3” deficit

 

D.) Complex
3×10 Row From GHD
3×8 to each leg never KB lunge

 

 

Cool Down
1.) 3min on AB
2.) Foam roll legs
3.) Band stretch Glutes

 

 

Thursday
Pre Warm-Up
3 rounds
10 lunges
10 squats
+
2 rounds
10 OHS
10 front rack lunges

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) 7sets @ 75% of 1Rm C&J
1PC + 1HPC + 1 Thruster

 

B.) 6sets @ 82.5-87.5%
1PC & 1PJ

 

C.) Deficit Clean Pull
4×5 @ 110% – 3” deficit

 

D.) Complex
3×8 BB Roll Out
3×10 to each leg box step up

 

 

Cool Down
1.) Row 500m + 2min bike
2.) 5min split practice
3.) Foam roll quads

2017-09-29T18:20:34+00:00September 29th, 2017|Olympic Weightlifting Notes|