Olympic Weightlifting – Jan 14th to 20th 2019 

 

Week 2 of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

10 Lunges 

+

3 Rounds 

10 Cuff Isolation 

10 OHS 

10 Sit-Up 

 

Warm-Up 

PVC

Snatch Drills 

 

Strength

A.) Snatch 

5×1 @ 72.5% 

 

B.) Hang Power Snatch 

5×4 

 

C.) Back Squat 

4×3 @ 82.5% 

 

D.) Snatch Grip DL 

4×3 @ 100 – 110% Of 1RM Snatch 

 

Cool Down 

1.) 3min Ski Erg 

2.) 2min Pike 

3.) Roll Glutes & Quads 

 

 

Thursday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Squats 

+

3 Rounds 

5 Forward Steps 

5 Reverse Steps 

 

Warm-Up 

Clean Drills 

 

Strength

A.) Clean 

1.) 1×1 @ 92% 

2.) Drop 25/15 for 2x Max Reps Hang Clean 

 

B.) Jerk 

4×2 Push Press + 1 Split Jerk 

 

C.) Single Leg Barbell Box Step Up 

5×6 To Each Leg 

 

D.) 3 Sets 

Max Reps Strict Pull-Ups 

Max Reps Push-Upas 

 

Cool Down

1.) 4min Row – Moderate 

2.) 2min Pike 

3.) Roll Hamstrings and Glutes 

2019-01-14T17:43:31+00:00January 14th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|