Olympic Weightlifting Program – Dec. 17th to 23rd 2018 

 

Week 3 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

5 Inchworms 

15 Air Squat

+

30cal Row 

20 Lunges

10 Burpees 

 

Warm-Up

PVC 

Snatch Drills 

 

Strength

A.) Power Snatch 

5x 1-1-1

*Build off of last week 

 

B.) 5 Sets 

5 Hang Muscle Snatch + 8 OHS 

 

C.) Back Squat 

1.) Work to HEAVY 3

2.) Drop 30/20 for 4×5 

 

Cool Down 

1.) 4min Row 

2.) 2min Pike + 2min Cobra 

3.) Roll hamstrings and lats 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal Row 

10 Lugnes 

+

3 Rounds 

3 Inchworms 

6 Sit-Up

12 Jump Squats 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) 6 Sets 

1 Power Clean + 1 Hang Clean + 1 Jerk 

 

B.) Halt Clean 

7×1

*2sec pause below knee 

 

C.) 4 Sets 

2 Front Squat + 1 Thruster @ 67-72% of 1RM C&J 

 

D.) 3 Rounds 

10 Forward + Backward Lunges On Each Leg With Barbell 

 

Cool Down 

1.) 8min Row – Moderate 

2.) Spend 5min rolling hamstrings and quads 

3.) 30 Pass Through 

2018-12-17T12:18:26+00:00December 17th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|