Olympic Weightlifting Program – 1.7.19 to 1.13.19 

 

Week 1 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Pass Through 

5 Inchworms 

+

30cal Row 

20 Air Squat 

 

Warm-Up

PVC

Snatch Drils 

 

Strength

A.) Snatch 

5×1 @ 70%+ 

 

B.) Hang Snatch 

5×4 

 

C.) Back Squat 

4×3 @ 80%+ 

 

D.) Snatch Grip DL 

4×3 @ 100 – 110% 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3min Pike Stretch 

3.) 3 Rounds 

10 pass through 

30sec roll lats 

 

 

Thursday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Hip Circle 

5 Squats 

+

2 Rounds 

20cal Row 

10 Lunges 

10 Sit-Up 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Clean 

1.) 1×1 @ 90%

2.) Drop 15/10lb for 2x Max reps Hang Clean 

 

B.) Jerk 

4×2 – From Rack 

 

C.) Barbell Step Up

4×16

*Alternate legs every rep 

 

D.) 3 Sets 

Max Reps Strict Pull-Ups 

Max Reps Push-Ups 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike Stretch 

3.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

20sec on Each Arm Banded Shoulder Stretch 

2019-01-06T21:34:26+00:00January 6th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|