October 31st – Nov 6th 2016

Week 11

Week 3 of 4 in Micro Cycle

 
Tuesday
Pre Warm-Up
3rds
10 KBS
10 band pull apart
10 band row
10 band good morning

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) 2 High Hang Power Snatch + 1 Snatch
5sets @ 67.5-77.5%

 

B.) Hang Clean Complex
5sets of: 1 High Hang + 1 Low Hang + 1 FS

 

C.) 3rds for Quality
6 BB Box Step-Ups
8 Bulgarian split squats
10 weighted GHD hip extensions

 
Cool Down
1.) Row 1,000m
2.) Foam roll lats & t-spine

 
Thursday
Pre Warm-Up
3rds with sling shot
5 lateral steps
5 high knees
5 squats
+
25 KBS

 
Warm-Up
Dynamic
C&J Drills

 
Strength
A.) Halt C&J
6×1 @ 80-85% – 3sec pause @ knee

 

B.) Power Clean
4×1-1-1 @ 80-85%

 

C.) 3rds for quality
5 press
10 GHDSU
10 torso rotations to each side
10 leg raises with hip thrust

 
Cool Down
1.) 3min Assault
2.) 3min Row
3.) Stretch abs and glutes

2016-10-28T11:34:15+00:00 October 28th, 2016|Olympic Weightlifting Notes|