Olympic Weightlifting Program – Feb 11th to 16th 2019 

 

Week 2 Of In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Lunges

10 KBS

+

3 Rounds 

5 Inchworms 

10 Barbell Thrusters 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) 4 Sets 

3 Clean + 1 Jerk @ 72% 

 

B.) Hand Power Clean 

4×2 Above Knee + 1 Below Knee @ 67-77% 

 

C.) Pause Back Squat 

4×2 @ 77-82% 

 

D.) Snatch Pull 

4×4 @ 105% 

 

Cool Down 

1.) 2min Ski Erg + 2min Row 

2.) 2min Pike 

3.) Roll Glutes & T-Spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Lunges 

10 Sit-Ups

10sec Flutter Kicks 

+

3 Rounds 

10cal Row 

5 Burpees 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Power Clean 

1.) 1×1 @ 92% 

2.) Drop 20/15lb for 2×3 

 

B.) Front Squat 

5×2 @ 72-77% 

 

C.) Push Jerk + Split Jerk 

4×1-1 

 

D.) 3 Sets 

10 Yates Row 

5 Curls + 10 DB Press 

 

Cool Down

1.) 5min Row – Moderate 

2.) Roll Lats & T-Spine 

3.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

2019-02-10T23:27:11+00:00February 10th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|