Olympic Weightlifting Program – December 24th to 29th – 2018 

 

Week 4 of 4 In Micro Cycle 

 

Tuesday 

Enjoy Christmas Day With Your Family! 

 

 

Thursday 

Pre Warm-Up

3 Rounds

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10cal Row 

10 HRPU

10 Lunges 

5 Burpees 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

6x 1 Snatch + 1 Hang Snatch 

 

B.) Clean 

6x 1 Clean + 1 Hang Clean 

 

C.) Jerk 

6x 2 Push Jerk + 1 Split Jerk 

 

Cool Down 

1.) 3min Row – Hard! 

2.) 3min Pike Stretch 

3.) Roll T-Spine, Lats, and Hamstrings 

2018-12-23T20:05:05+00:00December 23rd, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|