Barbell/Weightlifting Program – March 4th to 9th 2019 

 

Week 1 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Lunges

10 Sit-ups 

10cal Row 

+

3 Rounds 

20sec Jump Rope 

5 Burpees 

 

Warm-Up

PVC

Clean Drills 

 

Strength

A.) Clean & Jerk 

5×1 @ 85% 

 

B.) 4 Sets @ 75% 

1 Hang Power Clean + 2 Clean From Below Knee 

 

C.) Back Squat 

1.) 1×3 @ 80% 

2.) 1×5 – Drop 15/10lb 

 

D.) Tall Jerk 

4×3 

 

Cool Down 

1.) 4min Row – Moderate 

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Pass Through 

+

30cal Row 

30 KBS 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Power Snatch 

4×1 @ 75% 

 

B.) Hang Snatch – From Hip 

4×2 @ 70% 

 

C.) Front Rack Lunge – Reverse 

4×8 To Each Leg 

 

D.) 3 Sets 

10 Barbell Roll Out 

30sec Plank 

 

Cool Down

1.) 5min Row – Moderate 

2.) 2min Pike 

3.) Roll Hamstrings, T-Spine, and Lates 

2019-03-03T16:54:18+00:00March 3rd, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|