October 29th to November 3rd 2018 – Olympic Weightlifting Program

Week 4 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10cal Row 

10 Lunges 

10 Hang Power Snatch At Barbell 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

5 Sets 

1-1-1 Snatch 

 

B.) 5 Sets 

1 Hang Snatch + 2 Hang Power Snatch + 3 OHS 

 

C.) 4 Sets 

2 Snatch Pull @ 95% – 2sec pause below knee 

 

D.) 3 Sets 

8 Lunges With Front Foot Elevated 

6-8 Singe Arm Press On Each Arm 

20sec Plank On Each Leg 

 

Cool Down 

1.) 4min Row – Moderate 

2.) 3min Pike Stretch 

3.) Roll Lats & T-Spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal Assault Bike

10 Lugnes 

10 Sit-Up

+

3 Rounds 

5 Thrusters @ Barbell 

5 Inchworms 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Clean 

5×1-1-1

 

B.) 5 Sets 

1 Power Clean + 1 Hang Clean + 2 Jerk @ 77-82% 

 

C.) Shoulder Work

1.) 4×6 Press 

2.) 3×2 Split Jerk 

 

D.) 3 Sets 

30sec Jumping Split Lunger 

8 Box Jump 

 

Cool Down 

1.) 30/20cal – Moderate on Assault Bike 

2.) Roll quads and hamstrings 

2018-10-28T17:01:57+00:00October 28th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|