Olympic Weightlifting Program – November 19th – 24th 2018 

 

Olympic Weightlifting 

Week 3 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Round 

10 Band Pull Apart 

10 Band Row 

10 KBS

+

30cal Row 

+

2 Rounds 

10 Inchworms 

15 Sit-Up

 

Warm-Up

PVC

Snatch Drills 

 

Strength
A.) Snatch 

6×1-1 

 

B.) 5 Sets 

1 Power Snatch + 2 Hang Power Snatch 

 

C.) 5 Sets 

2 High Hang Snatch high Pull + 2 High Hang Snatch 

 

D.) 3 Sets 

8 Suitcase DL on Each Side 

8 Single Arm DB Bent Over Row 

Max Reps GHDSU 

 

Cool Down 

1.) 750m Row – Moderate 

2.) 3 rounds 

10 pass through 

30sec pike 

30sec roll t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal On AB 

10 Thrusters 

10 Lunges 

+

3 Rounds 

15 Sit-Up 

20 Banded Good Morning 

20sec Plank 

 

Warm-Up

Clean & Jerk Drills 

 

Strength
A.) Clean 

5×1 Clean + 1 Front Squat 

 

B.) 4 Sets 

2 Hang Power Clean + 3 Jerk 

 

C.) Jerk Balance 

4×5 

 

D.) 3 Sets 

30sec Jumping Split Lunge 

10 DB Jumps 

 

Cool Down

1.) 3min ski erg + 2min Row – HARD! 

2.) 2min Pike + 2min cobra 

3.) Roll lats & t-spine 

2018-11-19T01:24:36+00:00November 19th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|