August 13th – 18th 2018 

 

Week 1 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 band pull apart

10 cuff isolation 

5 inchworms 

+

2 Rounds 

10cal ski erg

10 squats 

5 push-ups 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

7×1 @ 80-85% 

 

B.) 4 Sets 

1 High Hang Snatch + 2 Low Hang Snatch 

 

B.) Overhead Squat 

1.) Work to a heavy 3

2.) Drop to 85% of “1” for 3×3 

 

Cool Down 

1.) 3min ski erg

2.) 3 Rounds 

10 pass through

30sec roll t-spine 

3.) 2min pike stretch 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 lunges 

10 sit-ups 

+

3 Rounds 

10cal ski erg

5 HRPU 

10 thrusters w/ empty barbell 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Clean & Jerk 

7×1 @ 80-85% 

 

B.) 4 Sets 

1 Power Clean + 1 Tempo FS (3sec) + 1 Hang Clean 

 

C.) 4 sets 

3 Press + 2 PJ + 1 SJ

 

Cool Down 

1.) 3min row 

2.) 2min split practice on each leg 

3.) Roll hamstrings + 2min pike 

2018-08-12T21:53:22+00:00August 12th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|