Weightlifting/Barbell Program – March 18th to 23rd 2019 

 

Week 3 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Pass-Through 

5 Inchworms 

+

3 Rounds 

10cal Row 

 

Warm-Up

PVC

Clean Drills 

 

Strength

A.) Clean & Jerk 

5×1 @ 90% 

 

B.) 4 Sets @ 80% 

1 Hang Power Clean + 1 Clean From Below Knee + 1 Clean 

 

C.) Back Squat 

1.) 1×1 @ 85% 

2.) 1×5 – Drop 15/10 

 

D.) Drills 

Tall Jerk + Split Jerk 

 

Cool Down 

1.) 3min Row – Hard! 

2.) 3 Rounds

10 Pass-Through 

30sec Roll T-Spine 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

5 Pass Through 

+

3 Rounds 

10 Lunges

5 Push-Ups 

10 Sit-Ups 

 

Warm-Up

PVC

Snatch Drills 

Strength

A.) Power Snatch 

5×1 @ 77-80% 

 

B.) Hang Snatch @ 77% 

1 From High Hang + 1 From Low Hang 

 

C.) Overhead Squat 

Build To A Heave 3 – 8min Clock 

 

D.) 3 Rounds 

10 Barbell Roll Out 

8 Reverse Lunge On Each Leg 

 

Cool Down 

1.) 2min Row + 2min Ski Erg 

2.) Roll Quads & Hamstrings 

3.) 30 Pass-Through 

2019-03-17T17:12:49+00:00March 17th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|