Olympic Weightlifting Program – – August 6th to 11th 2018

 

Week 4 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 band pull apat

10 band row 

10 cuff isolation 

+

2 Rounds 

5 inchworms

10 KBS 

5 OHS with barbell 

 

Warm-Up

PVC 

Snatch Drills 

 

Strength

A.) Snatch 

6×1-1 

 

B.) 5sets 

1 Hang Snatch + 1 OHS 

 

C.) 5 Sets 

1 Power Snatch + 1 Power Snatch From Mid Shin + 1 Power Snatch From Below knee 

 

Cool Down 

1.) Row 750m – moderate 

2.) 2min pike stretch 

3.) 3 Rounds 

10 pass through 

30sec roll t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 lunges 

10 sit-ups 

5 inchworms 

+

3 Rounds 

10 KBS

10 thrusters with empty barbell 

10 good morning with barbell 

 

Warm-Up

Dynamic 

Clean & Jerk 

 

Strength

A.) Clean 

5×1-1 

 

B.) 5 Sets 

1 Clean + 1 hang Clean 

 

C.) Jerk 

5×3 

 

Cool Down 

1.) 3min ski erg – moderate 

2.) 3min shoulder stretch with bands 

3.) 3 Rounds 

5 cobra stretch 

20sec split practice on each leg 

2018-08-05T23:13:02+00:00 August 5th, 2018|Olympic Weightlifting Notes|