June 25th – 30th 2018 

 

Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 band pull apart

10 band row 

10 hand release push-ups 

+

2 Rounds 

15 squats 

10 KBS 

 

Warm-Up

Snatch Drills 

 

Strength

A.) Snatch – 6 sets 

1 Snatch + 1 Hang Snatch – No % – Add 5lb from last week 

 

B.) Halt Power Snatch 

5×1-1 @ 77.5% 

 

C.) 5 sets 

1.) 5×4 Snatch Grip DL @ 95% 

2.) 5×10 Snatch Grip Row 

 

Cool Down 

1.) 3min ski erg 

2.) 2min pike stretch 

3.) Foam roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 lunges 

15 sit-ups 

10sec hollow body 

+

2 Rounds 

15 air squat 

10 hand release push-ups 

10 KBS 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) Clean & Hang Clean 

6 Sets – No % – 5lb more than last week 

 

B.) Halt Power Clean 

5×1-1 @ 77.5% 

 

C.) Jerk 

5×1 PJ + 1 SJ 

 

Cool Down 

1.) 5min row 

2.) 3 rounds

10 pass through 

30sec roll t-spine 

2018-06-25T00:55:35+00:00June 25th, 2018|Olympic Weightlifting Notes|