October 3rd – 9th 2016

black_logo sm

Week 7

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
+
25 KBS
30 squats

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) Snatch From Blocks – high hang
1.) Work to 75-85% for 1×1
2.) Drop 20/10 for 4×1-1

 

B.) Power Snatch
1.) Work to 75-85% for 1×1
2.) Drop 15/5 for 3×2

 

B.) Back Squat
4×6 @ 70-75% – less than 12sec for 6 squats
*Rest 90sec

 
Cool Down
1.) 3min on Assault Bike
2.) Foam roll quads

 
Thursday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knees
5 squats
+
Run 800m

 
Warm-Up
Dynamic
C&J Drills

 
Strength
A.) Clean From Blocks – Low hang
6×1 @ 77.5-82.5%

 

B.) Front Squat
1.) Work to 87.5% for 1×3
2.) Drop 25/15 for 2×4

 

C.) Push Press 3×2 @ 65-75% of 1RM C&J

 

D.) Clean Grip Deadlift
3×3 @ 65-7% of 1RM DL

 
Cool Down
1.) Row 1,000m
2.) 2min in pike
3.) Foam roll problem areas

2016-09-30T12:06:00+00:00 September 30th, 2016|Olympic Weightlifting Notes|