Weightlifting/Barbell Program: March 25th to 31st 2019 

 

Week 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Cuff Isolation 

5 Inchworms 

10 Lunges 

+

3 Rounds 

10 KBS

10 Thrusters 

15cal Row 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) Clean & Jerk 

5×1 @ 92% 

 

B.) 4 Sets @ 75% 

2 Hang Power Clean + 1 Clean 

 

C.) Box Squat 

8min Practice 

 

D.) Split Jerk

Drills 

 

Cool Down 

1.) 2 Rounds 

2min Ski Erg + 1min Rest 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Band Good Morning 

+

3 Rounds

10 Lunges

10cal AB 

5 Sit-Ups 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch Complex 

1 Power Snatch + 2 Hang Snatch 

Goal = 75% 

 

B.) Hang Muscle Snatch 

5min Practice 

 

C.) Overhead Squat 

Build To A Heavy 2 – 8min cap 

 

D.) 3 Rounds 

10 Barbell Roll Outs 

8 Reverse Lunges On Each Leg 

 

Cool Down 

1.) 5min Ski Erg – Moderate 

2.) 2min Pike 

3.) Roll hamstrings and quads 

2019-03-25T01:11:28+00:00March 25th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|