September 26th – October 1st 2016

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Week 6

Week 2 of 4 in Micro Cycle 2

 
Tuesday
Pre Warm-Up
3 rounds
15 KBS
10 band pull apart
10 band row
10 band good morning
+
20 OHS with empty barbell

 
Warm-Up
PVC
Snatch Drills

 
Strength

A.) Snatch from blocks
6×1 @ 75-85% – low hang

 

B.) Power Snatch
1.) Work to 75-85% for 1×1
2.) Drop 20/10 for 3×2

 

C.) Back Squat
4×6 @ 65-70% in less than 12sec per set
Cool Down
1.) Row 1,000m
2.) Foam roll legs

 
Thursday
Pre Warm-Up
3 rounds
10 lunges
10 good morning with barbell
5 burpees
Warm-Up
Dynamic
C&J Drills
Strength
A.) Clean Form Blocks
6×1 @ 75-80% – low hang

 

B.) Front Squat
1.) Work to 85% for 1×3
2.) Drop 30/20 for 2×4

 

C.) Push Press
3×2 @ 70-80%

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

 

 

2016-09-22T17:24:04+00:00September 22nd, 2016|Olympic Weightlifting Notes|