June 18th – 24th 2018 

Week 1 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 KBS

10 pass through 

10 OHS w/ bar 

+

2 Rounds 

10 lunges 

15 KBS

 

Warm-Up

PVC

Snatch Drils 

 

Strength
A.) Snatch 

6 sets 

1 Snatch + 1 Hang Snatch – No % 

 

B.) Halt Power Snatch 

5×2 – 75%+

 

C.) 6sets 

1.) 5×4 – Snatch Grip DL @ 90% 

2.) 5×10 snatch grip row 

 

Cool Down 

1.) 3min row 

2.) 3min ski erg

3.) Foam roll t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 KBS

10 lunges

15 sit-ups 

+

2 Rounds 

10 thrusters 

10 hang power clean 

 

Warm-Up

Clean & Jerk Drills 

 

Strength
A.) Clean + Hang Clean 

6 sets – no %

 

B.) Halt Power Clean 

5×1-1 @ 75%+ 

 

C.) Jerk 

5×1 Push Jerk + 1 Split Jerk 

 

Cool Down 

1.) 1,000m row – moderate 

2.) 3min pike stretch 

3.) Foam roll hamstrings and glutes 

2018-06-17T23:56:09+00:00 June 17th, 2018|Olympic Weightlifting Notes|