Olympic Weightlifting Program – 9.24.18 to 9.29.18

 

Week 3 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 band pull apart

10 band row 

10 KBS 

+

3 Rounds 

10 jump squats 

10 OHS 

10cal row 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) 5 Sets 

1 Snatch + 3 OHS 

*Goal = Increase 2.5-5lb from last week 

 

B.) Hang Power Snatch 

4×2 from top of knee + 1 From below knee 

 

C.) Back Squat 

4×6 @ 80-85% 

 

D.) Deficit Snatch Pull

4×3 @ 110% 

 

Cool Down 

1.) 5min row – moderate 

2.) 3min pike stretch 

3.) Roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal Row 

10 Barbell Thrusters 

+

2 Rounds 

10cal Ski Erg 

5 Hang Squat Clean @ 50% 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) 5 Sets 

1 Clean + 3 Front Squat @ 75-80% 

 

B.) Hang Power Clean 

4×2 Form Top Of Knee + 1 From Below Knee @ 72-80% 

 

C.) 5 Sets

3 Push Press + 1 Split Jerk 

 

D.) Deficit Clean Pull 

4×3 @ 110% of 1RM Clean 

 

Cool Down 

1.) 3min row – moderate 

2.) 3min ski erg – HARD! 

3.) 2min pike stretch 

4.) Roll hamstrings and glutes 

2018-09-24T23:18:16+00:00September 24th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|