Pro Level Pre-Season training Macrocycle 2-B
Weeks 31-36 of Macrocycle 2 for Pre-Season training. This is a Tuesday workout(upper body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete straight sets of 60 seconds rest between sets.
Explosive Pushup
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.
Hang High Pull
Keep torso straight but bent forward at the hips slightly.
Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.
Keep your elbows out and shoulders directly above bar as long as possible.
Keep the bar close to the body.
Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
Keep the elbows high during the pull until the highest point.
This should be a fluid motion where all the steps flow together.
Use 80-90 of max here, for pull. Use a heavier weight than you would on cleans.
Hang Snatch
Keep torso straight but bent forward at the hips slightly.
Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.
Keep your elbows out and shoulders directly above bar as long as possible.
Keep the bar close to the body.
Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders rotate the arms up and around above your head by exploding forward with your hips.
Slightly flex the hips and knees to absorb the weight.
This should be a fluid motion where all the steps flow together.
Use a lighter weight than on a regular snatch, but still heavy enough to do no more than 1-2 reps.
Standing Bent Over Row (barbell)
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold BB shoulder width apart with overhand grip (palms toward body) and let arms straight down (perpendicular to floor).
3) Pull BB up to chest region squeeze shoulder blades together at top of movement.
4) Return to start position. Keep elbows close to body from start to finish.
Remember to keep back and head straight – hyperextension or flexion may cause injury.
Incline DB chest press
1. Start by lying on an inclined bench and hold dumbells at chest level with your palms facing forward.
2. Press the dumbells straight up towards the ceiling until your arms are extended.
3. Return to the starting position and repeat according to the prescribed repetitions.
Kneeling Shoulder Press on Stability Ball
1) Position yourself with your knees on top of the ball and maintain your balance in an upright position.
2) Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.
Dip
1. Step up on foot platform (if available) and position hands on dip bars.
2. Start position: Remove feet from platforms and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to the floor.
4. Return to starting position by extending the elbows to a slightly bent position.
5. Remember to keep the trunk bent forward, head neutral, and chest up.
Use a weighted belt for added resistance.
Dumbbell Hammer Curl
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
