Olympic Weightlifting Program – September 3rd – 8th 2018

 

Week 4 Of 4 in Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 bad pull apart

10 band row 

10 band good morning 

+

2 Rounds 

10cal AB

10 lunges 

10 cal row 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

7×1 @ 82-90% 

 

B.) 4 Sets 

1 Low hang Snatch + 1 Snatch From Below Knee

 

C.) Squat 

1.) Work to a heavy OHS

2.) Work to a heavy 5rep Back Squat 

 

Cool Down 

1.) 750m row – moderate 

2.) 3min pike stretch 

3.) Roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds with sling shot 

5 lateral steps 

5 high knee 

5 squats 

+

3 Rounds 

10 KBS 

10cal row 

 

Warm-Up

Dynamic 

Clean & Jerk 

 

Strength

A.) Clean & Jerk 

7×1 @ 87-92% 

 

B.) 5 Sets 

1 Power Clean + 1 FS (4sec tempo) + 1 Hang Clean 

 

C.) 4 Sets 

10 Press + 2 Split Jerk 

 

D.) 5 Sets 

1 Split Jerk From Behind Neck 

 

Cool Down 

1.) 3min ski erg – moderate 

2.) Roll lats and t-spine 

3.) 3 Rounds 

10 pass through 

30sec roll t-spine 

2018-09-02T18:54:14+00:00September 2nd, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|