Olympic Weightlifting Program – 8.27.18 to 8.31.18 

Week 3 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

5 single arm KBS to each harm

30sec jump rope 

5 inchworms 

+

3 Rounds 

10 sit-up

10 air squat

10cal on AB 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

7×1 @ 80-87% 

 

B.) 4 Sets 

1 Low Hang Snatch + 1 From Below Knee 

 

C.) Squat 

1.) Work to a heavy OHS 

2.) Work to a heavy 5rep Back Squat 

 

Cool Down 

1.) 1,000m row 

2.) Roll hamstrings and t-spine 

3.) 2 Rounds 

10 pass through 

20sec cobra 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 KBS 

5 inchworm 

30sec jump rope 

+

3 Rounds 

8 thrusters with barbell 

5 good morning 

10 lunges 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Clean & Jerk 

7×1 @ 85-90% 

 

B.) 4 Sets 

1 Power Clean + 1 Front Squat (4sec tempo) + 1 Hang Clean 

 

C.) 4 Sets 

4 Push Press + 3 Push Jerk 

D.) Split Jerk From Behind Neck 

4×1 

 

Cool Down 

1.) 3min ski erg

2.) 3min row 

3.) 3min pike + roll t-spine and hamstrings 

2018-08-26T19:37:59+00:00 August 26th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|