Olympic Weightlifting Program – Feb 4th to 9th 2019 

 

Week 1 Of In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

10 Band Good Morning 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) 4 Sets 

3 Clean + 1 Jerk @ 70% Of 1RM 

 

B.) Hang Power Clean 

4×3 @ 65-75% 

 

C.) Pause Back Squat 

4×2 @ 77-82% 

 

D.) Snatch Pull 

4×4 @ 100% 

 

Cool Down 

1.) 2min Ski Erg + 2min Row 

2.) 2min Pike Stretch 

3.) Roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 KBS

5 Inchworms 

10 Lunges

+

2 Rounds 

15cal AB

10 Sit-Up 

10 Band Pull Apart 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Power Clean 

1.) 1×1 @ 90% 

2.) Drop 15/10lb for 2×3 

 

B.) Front Squat 

5×2 @ 70-75% 

 

C.) Push Press + Push Jerk 

4x 1-1 

 

D.) 3 Sets 

10 Yates Row 

10 DB Standing Press 

 

Cool Down

1.) 5min Row – HARD

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

2019-02-02T20:09:54+00:00February 2nd, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|