Sept 4th – Sept 23rd 2017

 

Notes
1.) Please note that there are 3 weeks of training below. Scroll down to see all 3 weeks ahead of time.
2.) You will seed the end of this Micro Cycle directly below and then the first 2 weeks of the next Micro Cycle Below that.

 

Sept 4th – 9th
Week 4 of 4 In Micro Cycle

Tuesday
Pre Warm-Up
3 rounds
5 inchworms
10 sit-ups
+
2 rounds
Row 200m
15 KBS

 

 

Warm-Up
Barbells

 

 

Strength
A.) Clean
4×2 @ 85%

 

B.) Behind Neck Split Jerk
6×1 @ 90% – max

 

C.) Back Squat
3×5 @ 80%+

 

D.) Complex
1.) 3×10 Pendlay Row
2.) 3×12 Push-Ups

 

 

Cool Down
1.) Row 500m
2.) 3min foam roll t-spine

 

 

Thursday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 cuff isolation
+
30 air squat
20 lunges

 

 

Warm-Up
Snatch Drills

 

 

Strength
A.) Snatch
5×1-1 @ 80% +

 

B.) Complex
4 sets of 1PS + 1 HPS @ 80%

 

C.) Strict Press From Split Stance
4×5 @ 30-40%

 

D.) Complex
3×10 DB bent over row
3×10 Strict Pull-Ups

 

 

Cool Down
1.) 3min on AB
2.) Foam roll lats and t-spine

 

 

Sept 11th – 16th
Week 1 of 4 In Micro Cycle

Tuesday
Pre Warm-Up
3 rounds
5 inchworms
10 diff isolation
+
3 rounds
10 band pull apart
15 air squat

 

 

Warm-Up
Barbell Drills

 

Strength
A.) 7 sets @ 80% +
1 Snatch + 1 Hang Snatch

 

B.) 5 sets from rack
1 Snatch Grip PP + 3 OHS

 

C.) Snatch Grip DL
5×4 @ 110%

 

D.) Complex
3×12 GHD Hip Extension
3x40ft KB Front Rack Lunge

 

 

Cool Down
Spend 10min on Hip Mobility

 

 

Thursday
Pre Warm-Up
3 rounds
10 sit-ups
20 air squat
+
15 GHDSU

 

 

Warm-Up
Barbell Drills

 

Strength
A.) 7 sets @ 65% of 1RM C&J
1 PC + 1 HC + 1 Thruster

 

B.) Power Clean + Push Jerk
6sets @ 75-80%

 

C.) Clean Grip DL
5×4 @ 110%

 

D.) Complex
3×8 barbell rollouts
3×10 to each leg box step up with weight if you can

 

 

Cool Down
1.) Foam roll quads
2.) Spend 3min stretching hamstrings

 

 

Sept 18th – 23rd
Week 2 of 4 In Micro Cycle

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 HRPU
+
Row 500m

 

 

Warm-Up
Snatch Drills

 

 

Strength
A.) 7 sets
1 Snatch + 2 OHS @ 75-80%

 

B.) 5 sets
1-1-1-1 Power Snatch @ 70-75%

 

C.) Snatch Grip DL
5×3 @ 115%

 

D.) Complex
3×10 Pendlay Row
3×10 Ring Push-Ups

 

 

Cool Down
3 rounds
10 pass thru
30sec foam roll t-spine

 

Thursday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
2 rounds
5 inchworms
10 HRPU

 

 

Warm-Up
Barbell Drills

 

Strength
A.) 7 sets
1 PC + 1 HC + 1 Thrusters @ 67.5% of 1RM C&J

 

B.) 5 sets
1 Full Clean + 2 Split Jerk @ 80%

 

C.) Clean Grip DL
5×3 @ 115%

 

D.) Stiff Leg DL
3×8 @ 60% of 1RM DL

 

 

Cool Down
1.) 3min row
2.) Foam roll and stretch hamstrings

2017-09-04T20:21:10+00:00 September 4th, 2017|Olympic Weightlifting Notes|