Olympic Weightlifting Program – 8.8.18 to 8.13.18

 

Week 1 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10cal Row 

10 band pull apart 

10 band row 

+

3 Rounds 

10 KBS

10 Hang Power Snatch @ empty barbell 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

6 Sets – 1 Hang Snatch + 1 Snatch + 1 OHS

 

B.) 5 Sets 

1 Snatch + 2 Hang Power Snatch @ 77%

 

C.) 5 Sets 

2 Snatch Pull From Below Knee @ 90% 

*3sec pause below knee 

 

D.) 4 Sets 

8 lunges with front foot elevated 

8-10 DB Press 

 

Cool Down 

1.) 2min row + 2min ski erg 

2.) 3min pike stretch 

3.) Roll hamstring and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal on AB

10 Lunges 

10 Sit-Up

+

3 Rounds 

10 Band pull apart 

10 Jumping Pull-Ups 

 

Warm-UP

Dynamic 

C&J Drills 

 

Strength

A.) 6 Sets 

1 Clean + 1 Hang Clean + 1 Jerk 

 

B.) 5 Sets 

3 Hang Power Clean + 2 Jerk @ 77% 

 

C.) 4 Sets 

2 Clean Pull From Below Knee @ 90%

*3sec pause below knee 

 

D.) 3 Sets 

8 Bulgarian Split Squat 

8 Box Jump 

10 Push-Up 

 

Cool Down 

1.) 4min row -moderate 

2.) 2min pike + 1min cobra 

3.) 3 Rounds 

10 pass through 

30sec roll t-spine 

2018-10-07T21:16:31+00:00 October 7th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|