June 4th – 9th 2018 

 

Week 3 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 band pull apart

10 band row 

10 pass through 

+

2 Rounds 

10 KBS 

5 inchworms 

 

Warm-Up

Snatch Drills 

 

Strength

A.) Power Snatch + 2 OHS 

1.) 8min to find a heavy complex 

2.) Drops 10% for 3×1-1

 

B.) Snatch Balance 

8min to find a heavy single 

 

C.) Hang Snatch 

5×2 @ 70%+ of 1RM Snatch 

 

Cool Down 

1.) 5min row 

2.) 2min spike stretch 

3.) Foam roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 lunges 

5 sit-ups 

+

3 Rounds 

10 KBS

5 Burpees 

5 Thrusters 

 

Warm-Up

Clean & Jerk 

 

Strength

A.) Power Clean + Hang Power Clean + Jerk 

1.) 8min to find a heavy complex 

2.) Drop 10% for 4×1 

 

B.) Thruster 

4×3 @ 75% of 1Rm C&J 

 

C.) Halt Clean 

5×2 @ 75-80% of 1RM Clean 

 

Cool Down 

1.) 3min ski erg 

2.) Foam roll hamstrings and lats 

3.) 3 Rounds 

10 pass through 

30sec foam roll t-spine 

2018-06-03T18:47:57+00:00 June 3rd, 2018|Olympic Weightlifting Notes|