Olympic Weightlifting – December 10th to 16th 2018 

 

Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Cuff Isolation 

5 Inchworms 

+

3 Rounds 

10cal Row 

10 Lunges 

10 Hang Power Snatch 

 

Warm-Up

PVC 

Snatch Drills 

 

Strength

A.) Power Snatch 

5x 1-1-1

 

B.) Muscle Snatch 

6×7 Reps 

 

C.) Back Squat 

5×7 – Focus On SPEES

*90sec rest between reps 

 

D.) 3 Sets 

10 Barbell Roll Out 

10-15 GHDSU 

 

Cool Down 

1.) 3min Row + 2min Ski Erg 

2.) 2min Pike Stretch 

3.) Roll hamstrings and glutes 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal Row 

10 Lunges 

10 Sit-Up

+

3 Rounds

5 Hang Power Clean 

5 Push-Up

5 Thrusters 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Power Clean 

5x 1-1 

 

B.) Halt Clean 

6×1-1 From Below Knee – 2sec pause below knee 

 

C.) 4 Sets 

2 Front Squat + 3 Thrusters @ 65-70% of 1RM C&J 

 

D.) 3 Sets 

10 Good Morning 

20 Walking Lunges 

 

Cool Down

1.) 3min HARD Row + 2min HARD Ski Erg 

2.) 2 Rounds 

10 Forward Hip Swings On Each Leg 

10 Lateral Hip Swings 

3.) 3min Pike 

2018-12-10T01:22:25+00:00December 10th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|