Olympic Weightlifting Program – October 22nd to 28th 2018 

 

Week 3 Of 4 in Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Pass Through

10 Band Pull Apart

10 Band Row 

+

3 Rounds 

10cal Row 

5 Burpee No Push-Ups 

10 Air Squat 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

6 Sets 

1 -1 Snatch 

 

B.) 5 Sets 

1 Hang Snatch + 2 Hang Power Snatch 

 

C.) 5 Sets 

2 Snatch Pull From Below Knee @ 95% 

*1sec Pause @ knee 

 

D.) 3 Sets 

8 Lunges With Front Foot Elevated 

8-10 DB Press 

30sec Plank 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3min Pike Stretch 

3.) Roll hamstring and glutes 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal Row 

10 Lunges 

10 Sit-Ups 

+

3 Rounds 

10 KBS

5 Burpee 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) 6 Sets 

1 Power Clean + 1 Hang Clean + 2 Jerk 

 

B.) 5 Sets 

2 HPC From Above Knee + 1 From Below Knee + 1 Thruster @ 75-80% 

 

C.) Halt Clean 

4x 1-1 @ 80% with 3sec pause below knee 

 

D.) 4 Sets 

20sec Jumping Split Lunge + 8 Box Jump 

 

Cool Down 

1.) 5min row + 3min ski erg 

2.) Roll quads and t-spine 

2018-10-22T01:14:28+00:00October 22nd, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|