Olympic Weightlifting Program – 1126.18 – 12.1.18 

 

Olympic Weightlifting 

Week 4 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Pass Through 

5 Inchworms 

+

3 Rounds 15cal Row 

10 Lunges 

 

Warm-Up 

PVC 

Snatch Drills 

 

Strength

A.) Snatch 

6x 1-1 

 

B.) 5 Sets 

3 Hang Power Snatch 

 

C.) Overhead Squat 

5×3 

 

D.) 4 Sets 

2 Chinese Snatch Pull + 1 Snatch 

 

Cool Down 

1.) 3min Row 

2.) 2min Pike Stretch + 3min split practice 

3.) Roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal on AB

10 Thrusters With Empty Barbell 

10 Band Pull Apart 

+

3 Rounds 

10 Lunges 

10 Sit-Ups 

10cal Row 

 

Warm-Up 

Dynamic
Clean & Jerk Drills 

 

Strength

A.) Clean 

5x 1 Clean + 1 Hang Clean 

*Goal = 87% + 

 

B.) 5 Sets 

2 Hang Power Clean + 3 Jerk 

 

C.) Back Rack Jerk 

5×1 

 

D.) 3 Sets 

30sec Jumping Split Lunge 

10 DB Jumps 

 

Cool Down 

1.) 3min Row + 3min Ski erg 

2.) 2min Pike + 2min Cobra 

3.) Roll Lats, T-Spine, and chest stretch 

2018-11-25T23:33:43+00:00November 25th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|