Olympic Weightlifting Program – November 5th to 10th 2018 

 

Week 1 Of 4 In Micro Cycle 

 

Tuesday

Pre Warm-Up

3 Rounds 

10 KBS

10 Band Pull Apart

10 Band Row 

+

3 Ronds 

10cal Row 

15 Air Squat 

10 Thrusters 

 

Warm-Up 

PVC

Snatch Drills 

 

Strength

A.) 6 Sets 

Snatch: 1×1 

 

B.) 5 Sets

1 Power Snatch + 1 Hang Snatch 

 

C.) 4 Sets 

2 Chinese Snatch Pull + 2 Power Snatch 

 

D.) 3 Sets 

8 Deficit Snatch Grip DL 

10 DB Bent Over Row 

12-15 Push-Ups 

 

Cool Down 

1.) 4min Row – moderate 

2.) 2min Pike stretch 

3.) Roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal Row 

10 Lunges 

15 Sit-Ups 

+

3 Rounds 

10 KBS

10 Cuff Isolation 

5 Burpee 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength 

A.) Clean 

5×1 Clean + 2 Front Squat 

 

B.) 5 Sets 

1 Power Clean + 3 Jerk 

 

C.) Jerk Balance 

4×5 

 

D.) 4 Sets 

30sec Jumping Split Lunge 

8 Box Jump With Weight 

 

Cool Down 

1.) 4min ski erg – moderate 

2.) 2min row – Hard! 

3.) 2min pike stretch + 1min cobra 

4.) Roll hamstrings and lats 

2018-11-05T02:10:12+00:00November 5th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|