Olympic Weightlifting – 8.20.18 to 8.25.18

August 20th – 25th 2018 

Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

5 inchworms 

10 pass though 

10 band pull apart 

+

3 Rounds 

10 sit-up 

10 lunges 

10sec plank 

 

Warm-Up

PVC 

Snatch Drills 

 

Strength

A.) Snatch 

7×1 @ 82-87% 

 

B.) 4 Sets 

1 High Hang Snatch + 2 Low Hang Snatch 

*Increase 2-5lb from last week 

 

C.) 4 Sets 

Overhead Squat 

1.) Work to a heavy double 

2.) Drop to 85% of “1” for 3×3 

 

Cool Down 

1.) 5min row – moderate 

2.) 2min pike stretch 

3.) Roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

5 inchworms 

10 sit-ups 

10 KBS

+

3 Rounds 

10 pass through 

10 band pull apart 

10 band row 

10 empty BB thrusters 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Clean & Jerk 

7×1 @ 82/87% 

 

B.) 4 Sets 

1 Power Clean 1 Tempo FS (3sec) + 1 hang Clean 

 

C.) 4sets 

3 press + 5 PP 

 

D.) 4 sets 

1 SJ From Behind Neck 

 

Cool Down 

1.) Ski erg – 4min moderne 

2.) 3 Rounds 

10 pass through 

30sec roll t-spine 

2018-08-19T23:27:31+00:00August 19th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|