Olympic Weightlifting Program – 9.10.18 – 9.15.18

 

Week 1 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 band pull apart

10 KBS

5 Inchworms 

+

3 Rounds 

10cal row 

15 air squat 

10 sit-up 

 

Warm-Up

PVC

Snatch 

 

Strength

A.) 5 Sets 

1 Snatch + 3 OHS @ 70-75% 

 

B.) Hang Power Snatch 

4×3 @ 70-75% 

 

C.) Back Squat 

4×6 @ 75-80% 

 

D.) Snatch Grip DL

4×3 @ 100% of 1RM Snatch – Tempo = 4-4

 

Cool Down 

1.) 4min row – moderate 

2.) 3min pike stretch 

3.) Foam roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal Row 

10 lunges 

5 inchworms 

+

3 Rounds 

10 KBS 

5 jump squats 

20sec handstand 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) Clean + 2 Front Squat 

5 Sets @ 70-75% 

 

B.) Hang Power Clean 

4×2 @ 65-75% 

 

C.) 4 Sets 

4 Push Press + 2 Split Jerk 

 

D.) Clean Grip DL 

4×3 @ 100% of 1RM Clean – tempo = 4-4

 

Cool Down 

1.) 1,000m row – moderate 

2.) 2min ski erg

3.) 2min split practice on each leg 

2018-09-09T21:01:50+00:00September 9th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|