Olympic Weightlifting – 12.3.18 to 12.8.18 

 

Week 1 of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10cal AB

10 band Pull Apart 

10 Band Row 

5 Inchworms 

+

3 Rounds 

10cal Row 

10 Lunges

10 Sit-Up

 

Warm-Up

PVC 

Snatch Drills 

 

Strength

A.) Power Snatch 

5x 1-1-1

 

B.) Muscle Snatch 

7×5 

 

C.) Back Squat 

5×5 – Focus on SPEED

*90sec rest between sets 

 

D.) 3 Sets 

10 Barbell Roll Out 

10 Alternating Leg Raises On Rig 

 

Cool Down 

1.) 3min Row HARD

2.) 2min Pike Stretch 

3.) Foam roll t-spine and quads 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Cuff Isolation 

10 Band Pull Apart

10 Push-Ups 

+

3 Rounds 

10cal Row 

5 Inchworms 

5 Thrusters 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Power Clean & Jerk 

5×1-1

 

B.) Halt Clean 

6×1-1 From Below Knee – 2sec pause 

 

C.) Thruster 

4×4 @ 65-70% of 1RM C&J 

 

D.) 3 Sets 

10 Good Morning 

20 Walking lunges 

 

Cool Down 

1.) 3min Ski Erg – HARD! 

2.) 2min pike + 2min cobra 

3.) 5min stretching hips & shoulders 

2018-12-03T00:42:46+00:00December 3rd, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|