Olympic Weightlifting

This class is taught Tuesdays and Thursdays at 6:30 P.M. as well as Saturdays at 9 A.M.

This class is designed to help improve technique, efficiency, and coordination for the snatch and clean and jerk.

The programimg for our class will be weekly micro cycles within a 12 week macro cycle. The examples is as follows:

Week 1: “loading week” (Moderate weight and volume)
Week 2: “volume week” (High volume)
Week 3: “recovery week” (low volume and low weight)
Week 4: “performance week” (working up to a max)

Each movement performed may be scaled back/modified to ensure proper technique.

The way which we do that may be by either:
1) making weights lighter so that beginners can get more practice without getting too fatigued
2) Break down the full movements into parts

Week 1 Day 1

A. Power Snatch

3 sets of 3 reps @ 65%

B. Snatch Lift Off + Snatch Pull

3 sets of 2 reps @ 80%

C. Back Squat

2 sets of 3 reps @ 75%

D. Accessory (Supersets)

D1. GHD Back Extension 3 sets of 8 reps

D2. Plate lateral raise 3 sets of 10 reps

Week 1 Day 2

A. Jerk Dip + Push Press + Push Jerk

3 sets of 2 reps @60% 1RM Jerk

B. Front Squat

2 sets of 3 reps @ 75%

C. Accessory

C1. Strict Pull Up 3 sets of 8 reps

C2. Weighted Plank3 sets of 30 seconds

Week 1 Day 3

A. Power clean

3 sets of 3 reps @ 70%

B. Clean Pull

3 sets of 2 reps @ 70%

C. Accessory

C1. Russian KB Swings 3 sets of 15 reps

C2. High Hang Upright Row 3 sets of 8 reps

Week 2 Day 1

A. Press in Snatch/Sots Press

3 sets of 5 reps (light)

B. Snatch

4 sets of 3 reps @ 80%

C. Back Squat

4 sets of 3 reps @ 85%

D. Accessory

Good mornings

3 sets of 8 reps

Week 2 Day 2

A. Clean

4 sets of 3 reps 80%

B. Clean Pull

2 sets of 3 reps 100% of clean

C. Bent Over Barbell Row

3 sets of 8 reps

D. Accessory

Plate Lateral raise 3 sets of 10 reps

Front Rack Mobility Work

Week 2 Day 3

A. Push Press

3 sets of 3 reps @ 65% Jerk

B. Front Squat

3 sets of 5 reps @ 80% Front Squat

C. Romanian Deadlift

3 sets of 3 reps 85-90% Deadlift

D. Accessory

Tall Kneeling Single Arm KB Press 3 sets of 8 reps

Strict Toes to Bar 3 sets of 10 reps

Week 3 Day 1

A. Muscle Snatch

3 sets of 5 reps (light, focus on mechanics)

B. Snatch Grip Deadlift @ 31X1 Tempo

3 sets of 3 reps @ 80% snatch

C. Front Squat

3 sets of 5 reps @ 65%

D. Accessory

3 sets of 30 seconds weighted plank

3 sets of 20 supine leg raise throws

Week 3 Day 2

A. Muscle Clean

3 sets of 5 reps (light)

B. No Feet Clean

3 sets of 3 reps @ 65%

C. Back Squat

2 sets of 3 reps @ 75%

D. Accessory

Strict Pull Ups

3 sets of 8 reps

Band Pull Aparts

3 sets of 20 reps

Week 3 Day 3

A. Split Jerk Work

3 sets of 3 reps @ 65% if comfortable

B. Push Press

3 sets of 5 reps @ 60% Jerk

C. Clean Deadlift

3 sets of 3 reps @ 70% clean

D. Accessory

Weighted Decline Push Up

3 sets of 10 reps

Turkish Get Ups

3 sets of 3/arm

Week 4 Day 1

A. Push Press

3 sets of 5 reps @ 70% Jerk

B. Back Squat

3 sets of 5 reps @ 80%

C. Romanian Deadlift

2 sets of 3 reps @ 75% Deadlift

D. Accessory

Good Mornings

3 sets of 10 reps

Ring or weighted Plank

3 sets of 30 seconds

Week 4 Day 2

A. Press in Snatch (light)

3 sets of 5 reps

B. Snatch

3 sets of 2 reps @ 80% Snatch

C. Snatch Balance

3 sets of 3 reps @ 90-100% Snatch

D. Accessory

Turkish Get Ups

3 sets of 3/arm

Week 4 Day 3

A. Hang Clean

3 sets of 2 reps @ 85% clean

B. Front Squat

3 sets of 5 reps @ 85% clean

C. Clean Pulls

3 sets of 2 reps @ 100% clean

D. Accessory

Bent Over Barbell Row

3 sets of 8 reps

Bent Over High Hang Clean rows

3 sets of 8 reps

Week 5 Day 1

A. 3 stage Snatch

3 sets of 1 @ 70%

B. Snatch Pull

3 sets of 3 reps @ 85%

C. Back Squat

4 sets of 2 reps @ 80%

D. Accessory

Back Extensions

3 sets of 10

Strict Pull Ups

3 sets of 8

Week 5 Day 2

Split Jerk Technique

A. Split Jerk

5 sets of 3 reps (light)

B. Front Squat

3 sets of 2 reps @ 80%

C. Jerk Dips

3 sets of 3 reps @ 80%

D. Accessory

Weighted Decline Push Ups

3 sets of 10 reps

Plate Lateral Raises

3 sets of 10 reps

Week 5 Day 3

Clean Technique

A. Power Clean

3 sets of 2 reps @ 70%

B. Clean Pulls

3 sets of 2 reps @ 90%

C. Accessory

Farmer Carries

3 sets of 50 yards

Week 6 Day 1

A. Hang Snatch

4 sets of 2 reps @ 85%

B. Snatch Pull

4 sets of 2 reps @ 110%

C. Back Squat

4 sets of 3 @ 85%

D. Accessory

Farmer Carry

3 sets of 50 yards

Pull Ups

3 sets of 8 reps

Week 6 Day 2

A. Power Clean + Front Squat

4 sets of 2 reps @ 75%

B. Clean Deadlift

4 sets of 3 reps @ 90%

C. Bent over Barbell Row

3 sets of 8 reps

D. Accessory

Weighted Plank

3 sets of 45 seconds

Supine Leg throws

3 sets of 20 reps

Week 6 Day 3

A. Push Press

3 sets of 5 reps @ 60% Jerk

B. Split Jerk

4 sets of 2 reps (moderate weight)

C. Front Squat

4 sets of 3 reps @ 70%

D. Accessory

Inverted KB Press

3 sets of 8/arm

Tricep Push Down

3 sets of 20 reps

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