Barbell/Weightlifting Program – February 25th to March 2nd 2019 

 

Week 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds With Sling Shot

5 Lateral Steps 

5 High Knee

5 Squats

+

3 Rounds 

10cal Ski Erg 

10 Sit-Up

10 Lunges 

 

Warm-Up

Clean & Jerk 

 

Strength

A.) 4 Sets 

4 Clean + 1 Jerk @ 77% 

 

B.) 4 Sets 

2 Hang Power Clean + 2 Thruster @ 72-77% 

 

C.) Tempo Back Squat 

4×4 @ 60-65% 

3-3-1 Tempo 

 

D.) Snatch Pull 

4×4 @ 110% 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike 

3.) Roll hamstrings and t-spine 

 

  • – – – – – – – – – – – – – – – – – – –

 

Thursday 

Pre Warm-Up 

3 Rounds 

5 Inchworms 

5 Burpees 

10cal Row 

+

3 Rounds 

10 KBS

10 Pass-Through 

 

Warm-Up

Power Clean 

 

Strength

A.) Power Clean

1.) 1×1 @ 92%

2.) Drop 17/12 for 3×3

 

B.) Front Squat 

4×3 @ 80-85% 

 

C.) Split Jerk 

1.) Drills 

2.) 4×1 

 

Cool Down 

1.) 3min Ski Erg 

2.) 2min Pike 

3.) 3 Rounds 

10 Pass-Through 

30sec Split Practice On Each Leg 

2019-02-25T00:37:21+00:00February 25th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|