Olympic Weightlifting Program – January 21st to 26th 2019 

 

Week 3 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds

10 Pass Through 

10 Band Pull Apart

10 Band Row 

+

10 Inchworms 

10 Sit-Up

10 Lunges 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

5×2 @ 75% 

 

B.) Hang Power Snatch 

5×4 

 

C.) Pause Back Squat 

4×3 @ 75%+ 

 

D.) Hand Snatch Pull 

4×3 @ 100% 

 

Cool Down 

1.) 3min Row – Hard! 

2.) 2min Pike 

3.) Roll hamstrings and quads 

 

 

Thursday 

Pre Warm-Up

3 Rounds

10 Thrusters

10 Lunges

10 Sit-Ups

+

30cal Row

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Clean 

1.) 1×1-1 @ 90% 

2.) Drop 25/15 for 2x Max Reps Hang Clean 

 

B.) Jerk 

4×2 Push Press + 1 Split Jerk 

 

C.) Standing Split lunge 

3×12 On Each Leg 

 

D.) 3sets 

Max Reps Strict Pull-Ups 

Max Reps Push-Ups 

 

Cool Down 

1.) 3min Ski Erg – Hard! 

2.) 3 Rounds 

30sec roll t-spine 

30sec roll lats 

2019-01-21T03:06:45+00:00January 21st, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|