Weightlifting Program – March 11th to 16th 2019 

 

Week 2 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 KBS 

10 Cuff Isolation 

5 Inchworms 

+

30cal Row 

 

Warm-Up

PVC

Clean Drills 

 

Strength

A.) Clean & Jerk 

5×1 @ 87% 

 

B.) 4 Sets @ 77% 

1 Hand Power Clean + 2 Clean From Below Knee 

 

C.) Back Squat 

1.) 1×1 @ 82%

2.) 1×5 – Drop 15/10lb 

 

D.) Jerk Balance 

4×4 

 

Cool Down 

1.) 3mi Ski Erg + 2min Row 

2.) 2min Pike 

3.) Roll T-spine & Lats 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Cuff Isolation 

5 Inchworms 

+

3 Rounds 

10cal Row 

10 Sit-Ups

10 Leg Raises 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.)Power Snatch

5×1 @ 77% 

 

B.) Hang Snatch – From Hip 

4×3 @ 70%

 

C.) Front Rack Reverse Lunge 

4×8 To Each Leg 

 

D.) 3 Sets 

10 Barbell Roll Out 

30sec Plank With Plate On Back 

 

Cool Down

1.) 5min Row – Moderate 

2.) 2min Pike + Hamstring Roll 

3.) 2min Split Practice To Each Side 

2019-03-11T17:32:44+00:00March 11th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|