Holy Oly
JB Built
Olympic LiftingThis program is for anyone looking to take their Olympic Lifts to the next level. This isn't limited to the advanced lifter. It's for ALL levels of experience. The program is equipped with a squat cycle, accessory lifts and prep/activation for each day. I have personally done numerous lifting cycles, so this program is a culmination of all the things that I believe work to get you where you want to be.
A
Front Squat
1 x 1
B
Clean Complex Wk1
6 x 2
C
Front Squat
6 x 6
Prep
A
Rear Delt Activation
Two Sets of: Bicep Opening Curls x15 Reps Rest as needed Tricep Opening Extensions x15 Reps Rest as needed Followed by... Two Sets of: (perform with small change weights or none at all) T Raises x 10 Reps (face down, raising straight arms at 90 degrees) Y Raises x 10 Reps (face down, raising straight arms at 45 degrees) I Raises x 10 Reps (face down, raising straight arms in front)
B
Snatch Press From Receiving
4 x 5
C
Snatch Push Press
4 x 3
D
Snatch + 2 Hang Snatches
10 x 1
Prep
A
Jerk/Core Activation
Two Sets: 30 Second Side Plank Left 30 Second Scap Push Ups 30 Second Side Plank Right 30 Second Supinated Grip Hang From Pull Up Bar Rest 30 Seconds 12 Reverse Lunges 12 Cossack Squats 12 Banded Pull Throughs Rest as needed
B
Strict Press In Split Jerk Position
3 x 5
C
Push Press In Split Jerk Position
2 x 5
D
Split Jerk
8 x 3 @ 70, 70, 70, 75, 75, 75, 80, 80 %
E
Back Squat
6, 4, 2, 2, 1, MAX @ 65, 75, 80, 85, 90, 85 %
A
Dead-Stop Front Squat
6 x 5
B
High Hang Snatch
1 x 3
C
Hang Snatch From Mid-Thigh
1 x 2
D
Snatch
1 x 1
Prep
A
Clean Activation
Every Minute x 12 Minutes: Min 1 = 3 Inch Worms Min 2 = 5/5 Single Leg RDL Per Leg Min 3 = 20 Glute Bridges Min 4 = 15 Jump Squats
B
Press In Clean (Sotts Press)
4 x 5
C
Tall Clean
4 x 2
D
Halting Clean Deadlift
10 x 1 @ 65, 65, 70, 70, 75, 75, 80, 80, 85, 85 lb
