Olympic Weightlifting Program – November 12th – 18th 2018 

 

Olympic Weightlifting Program 

Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up 

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10cal AB 

10 OHS 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

6x 1×1 

 

B.) 5 Sets 

1 Power Snatch + 1 Hang Power Snatch + 1 OHS 

 

C.) 4 Sets 

2 Chinese Snatch Pull + 2 Power Snatch 

 

D.) 3 Sets 

8 Snatch Grip DL 

10 DB Row On GHD 

10 Alternating Push-Ups 

 

Cool Down 

1.) 3min Row – moderate 

2.) 3 Rounds 

10 pass through 

30sec roll t-spine 

 

 

Thursday 

Pre Warm-Up 

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Squats 

+

2 Rounds 

15cal Row 

10 Thrusters 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Clean 

5×1 Clean + 2 Front Squat 

 

B.) 4 Sets 

1 Power Clean + 4 Jerks 

 

C.) Jerk Balance 

4×5 

 

D.) 4 Sets 

30sec Jumping Split Lunge 

8 Box Jump With Weight 

 

Cool Down 

1.) 3min ski erg – moderate 

2.) Roll lats and t-spine 

2018-11-11T20:45:59+00:00November 11th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|