Olympic Weightlifting Program – Feb. 18th to 23rd 2019 

 

Week 3 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 KBS

5 Inchworms 

5 Sit-Up

+

3 Rounds 

10 Lunges 

10 Push-Up

30 Jump Rope Skips 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) 4 Sets 

3 Clean + 1 Jerk @ 75% 

 

B.) 4 Sets 

2 Hang Power Clean + 2 Push-Press @ 70-75% 

 

C.) Pause Back Squat 

4×2 @ 80-85% 

 

D.) Snatch Pull 

4×4 @ 110% 

 

Cool Down 

1.) 2min Row + 2min Ski Erg

2.) 2min Pike 

3.) Roll hamstrings and glutes 

 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Banded Good Morning 

10 Lunges 

10 Cuff Isolation 

+

2 Rounds 

15cal Row 

5 Inchworms 

 

Warm-Up

Power Clean 

 

Strength

A.) Power Clean

1.) 1×1 @ 92%

2.) Drop 20/15 for 3×3 

 

B.) Front Squat 

5×2 @ 75-80% 

 

C.) Split Jerk 

1.) Drills 

2.) 4×1 Split Jerk 

 

D.) 3 Sets 

10 Yates Row 

5 Curls + 10 DB Press 

 

Cool Down 

1.) 750m Row – Moderate 

2.) 3 Rounds 

10 Pass-Through 

30sec Foam Roll T-Spine 

2019-02-17T15:52:03+00:00February 17th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|