October 9th – 15th 2017

 

Week 3 of 4 in Micro Cycle

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
15 KBS
+
2 rounds
10 jump squat
10 KBS

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) 7sets @ 87.5%
1 Snatch + 1 Hang Snatch

 

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

 

C.) Deficit Chinese Snatch Pull
5×4 @ 85% of 1RM Snatch

 

D.) Complex
3×10 Row From GHD
3×8 to each leg KB Bulgarian Split Squats

 


Cool Down
1.) Row 500m
2.) Foam roll glutes and hamstrings

 

 

Thursday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
2 rounds
10 cuff isolation
10 sit-ups

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) 7sets @ 80% of 1RM C&J
1PC + 1HPC + 1Thruster + 1 Jerk

 

B.) 6 sets @ 85-90%
1 PC + 1 PJ

 

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

 

D.) Complex
3×10 BB rollouts
3×10 to each leg box step up

 


Cool Down
1.) 3min on bike
2.) 5min on hip mobility & foam roll t-spine

2017-10-09T00:20:51+00:00 October 9th, 2017|Olympic Weightlifting Notes|