Olympic Weightlifting Program – January 28th to February 2nd 2019 

 

Week 4 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

10 Band Good Morning 

+

3 Rounds

10 Pass Through 

10 Cuff Isolation 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

5×1-1 @ 77% 

 

B.) Hang Power Snatch 

5×4 – Goal = Incase 2.5-5lb from last week 

 

C.) Pause Back Squat 

4×3 @ 75%+ 

 

D.) Halt Hang Snatch Pull 

4×3 @ 100% 

 

Cool Down 

1.) 3min Row + 3min Ski Erg 

2.) 2min Pike Stretch 

3.) Roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

5 Inchworms 

10 Lunges

10 Sit-Ups 

+

3 Rounds 

10 KBS

5 Burpees 

10 thruster With Empty Barbells 

 

Warm-Up

Dynamic 

Clean Drills 

 

Strength

A.) Clean 

1.) 1x 1-1 @ 92%

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

 

B.) jerk 

4×2 Push Jerk + 1 Split Jerk 

 

C.) Standing Split Lunge 

3×12 On Each Leg

 

D.) 3 Sets 

Max Reps Strict Pull-Ups 

Max Reps Push-Ups 

 

Cool Down 

1.) 2min Row HARD

2.) 3 Rounds 

10 Pass-Through 

Roll Lats 

3.) Banded shoulder stretch 

2019-01-27T15:51:21+00:00January 27th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|