Weightlifting Program – October 15th – 20th 2018 

 

Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up 

3 Rounds 

10 Pass through 

10 Bad Pull Apart 

15 KBS

+

3 Rounds 

10cal Row 

5 Inchworms 

10 OHS W/ Barbell 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch 

6 Sets 

1 Snatch + 1 Hang Snatch + 1 OHS 

 

B.) 5 Sets 

1 Hang Snatch + 2 Hang Power Snatch @ 80% 

 

C.) 5 Sets 

2 Snatch Pull From Below Knee @ 92% 

 

D.) 4 Sets 

8 Lunges With Front Foot Elevated 

8-10 DB Press 

 

Cool Down 

1.) 2min Row + 2min ski erg 

2.) 3min Pike Stretch 

3.) Roll Hamstrings and T-Spine 

 

 

Thursday 

Pre Warm-Up 

3 Rounds 

10cal AB 

10 Lunges 

10 Sit-Up

+

3 Rounds 

10cal Row 

10 Thrusters with barbell 

5 Burpees 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) 6 Sets 

1 Clean + 1 Hang Clean + 1 Jerk 

 

B.) 5 Sets 

3 Hang Power Clean + 2 Jerk @ 80% 

 

C.) 4 Sets – Halt Clean 

1-1 Clean @ 80% with a 3sec pause below knee 

 

D.) 3 Sets 

8 Bulgarian Split Squats 

8 Box Jump 

10 Push-Up 

 

Cool Down 

1.) 2min Row + 2min Ski Erg 

2.) 2min pike + 1 min cobra 

3.) 3 Rounds 

10 pass through 

30sec roll t-spine 

2018-10-14T23:08:17+00:00October 14th, 2018|Olympic Weightlifting, Olympic Weightlifting Notes|