Weightlifting Program – 10.1.18 to 10.6.18

 

Micro Cycle 4 Of 4

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 band pull apart

10 band row 

10 sit-up 

+

3 Rounds 

10 KBS 

10 sit-up 

10cal Row 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

6×1-1 

No set % but the goal is to increase 2.5-5lb from last week as we take out the extra OHS 

 

B.) Hang Power Snatch 

4 Sets 

1 Form High Hang + 1 Form Low Hang + 1 From Below Knee @ 70-77% 

 

C.) Back Squat + Jump Squat 

4×6 @ 80-85% 

After each set, perform 10 jump squats 

 

D.) Deficit Snatch Pull 

4×3 @ 110% with 4sec tempo 

 

Cool Down 

1.) 4min ski erg – moderate 

2.) Roll lats & t-spine 

3.) 2min pike + 20 pass through 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Lunges 

10 Jump squats 

10 Sit-up 

+

3 Rounds 

10cal Row 

10 Thrusters w/ empty barbell 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) Clean 

6x 1-1 clean @ 77-82% 

 

B.) Hang Power Clean 

4x 1 From High Hang + 1 From Low Hang + 1 From Below Knee @ 72-80% 

 

C.) 5 Sets 

3 Jerk Balance + 2 Split Jerk 

 

D.) Deficit Clean Pull 

4×3 @ [email protected] of 1RM Clean with 4sec tempo on the way up 

 

Cool Down 

1.) 4min row – moderate 

2.) 3min pike stretch 

3.) 2min split practice on each leg 

4.) Roll problem areas 

2018-09-30T19:45:00+00:00 September 30th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|