October 31st – September 6th 2016

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Week 10

Week 2 of 4 in Micro Cycle

 
Tuesday
Pre Warm-Up
3rds
10 pass thru
10 band pull apart
10 band row
+
25 KBS

 
Warm-Up
PVC
Snatch Drills
Strength

A.) High Hang Power Snatch
5×3 @ 65-75%

 

B.) High Hang Clean
1.) Work to 90% for 1×1
2.) Drop to 80% for 2×2

 

C.) 3rds for quality
6 BB box step-ups
10 GHD hip extensions
10 Pendlay rows

 
Cool Down
1.) Row 1,000m
2.) Pend 10min on problem areas

 

Thursday
Pre Warm-Up
3rds
10 cuff isolation
10 HRPU
10 sit-ups
+
20 squats with sling shot

 
Warm-Up
Dynamic
C&J Drills

 
Strength
A.) Halt C&J
6×1 @ 77.5-82.5% of 1RM C&J – 3sec pause @ knee

 

B.) Power Clean
4×1-1-1 @ 77.5-82.5%

 

C.) 3rds for quality
3 Thruster from rack @ 65% of 1RM C&J
10 GHDSU
20sec side plank to each side

 
Cool Down
1.) 3min Assault Bike
2.) 3min Row
3.) Foam roll t-spine and lats

2016-10-25T16:49:43+00:00 October 25th, 2016|Olympic Weightlifting Notes|