May 14th – 19th 2018 

 

Week 4 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 band pull apart

10 cuff isolation 

5 inchworms 

+

2 Rounds 

10 KBS 

5 burpees 

 

Warm-Up

Snatch Drills 

 

Strength

A.) Snatch 

8×1 @ 90%

 

B.) Hang Snatch 

1 From High Hang + 1 From Low Hang @ 85% 

 

C.) 5 Sets @ 85%

2 Chinese Snatch Pull + 1 Power Snatch 

 

D.) Snatch DL With Bands 

5×4 @ 65% Of 1 RM Snatch 

 

Cool Down 

1.) Row 5min 

2.) Foam roll hamstring and t-spine 

3.) Spend 3min in pike 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 KBS

10 Lunges 

10 Sit-Up

+

3 Rounds 

10 Thrusters 

3 Burpees 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) Clean & Jerk 

7×1 @ 90% 

 

B.) Power Clean 

5×1-1 @ 85% 

 

C.) Front Squat 

4×2 @ 75% – Tempo = 3-3-3

*65% if 1RM is greater than 275/175 

 

D.) 5 Sets @ 105% of 1RM Clean 

2 Clean Pull + 1 Clean Pull From Below Knee 

 

Cool Down 

1.) 5min ski erg 

2.) Foam roll lats and hamstrings 

3.) Spend 3min in pike stretch 

2018-05-13T22:54:02+00:00May 13th, 2018|Olympic Weightlifting Notes|