Olympic Weightlifting Program – 9.17.18 – 9.21.18 

Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up 

3 Rounds 

10 band pull apart 

10 band row 

5 sit-up 

+

3 Rounds 

10 KBS

10cal row 

10 OHS 

 

Warm-Up 

PVC

Snatch Drills 

 

Strength

A.) 5 Sets 

1 Snatch + 3 OHS 

*Goal = 5# increase from last week 

 

B.) Hang Power Snatch 

4×3 @ 72-77% 

 

C.) Back Squat 

4×6 @ 77-82%

 

D.) Snatch 

4×3 Snatch Pull @ 100% of 1RM Snatch 

*Slow to knee and explode after knee 

 

Cool Down 

1.) 3min row – moderate 

2.) 3min pike stretch 

3.) 10 hip swings on each leg + roll hamstrings 

 

Thursday 

Pre Warm-Up 

3 Rounds 

10cal AB 

10 lunges 

10cal row 

+

3 Rounds 

10 thrusters 

10 KBS

5 inchworms 

 

Warm-Up 

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Clean + 2 Front Squat 

5 Sets @ 72 – 77% 

 

B.) Hang Power Clean 

4×3 @ 70-77% 

 

C.) 4 Sets 

4 Push Press + 2 Split Jerk 

 

D.) Clean Pull 

4×2 @ 110% of 1RM Clean 

*Slow to know, accelerate after 

 

Cool Down 

1.) 3min row 

2.) 2min ski erg 

3.) Spend 5min on hip mobility 

4.) 3 rounds 

10 pass through 

30sec roll t-spine 

2018-09-16T21:12:58+00:00 September 16th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|