SEDULOUS Strength and Conditioning

Olympic Lifting
Coach
Chad Olsen

This is a 6 Week Program focusing on Snatch and Clean and Jerk Technique. Workouts are 6 Days/Week. You will be utilizing the Technique Blocks for both lifts, as well as some squats. You will need multiple heights. This program culminates in a peak, however you should not expect to be hitting Max weights, just higher percentages more consistently with better technique.

This program includes workout specific warm ups.

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
BarbellBumper PlatesRubber/Wood PlatformsDumbbellsVarying Tension BandsGHD - Or modify Planks
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Prep

A

Warm Up Sn/CL

2 Rounds: 15ea Banded Bridge + Clam L + Clam R 7 Cuban Press 5 Sky Ball 10ea Half Kneeling Wall Rotations

B

Block Snatch

5 x 2 @ 65, 65, 65, 70, 70 %

C

Block Clean

5 x 2 @ 65, 65, 65, 70, 70 %

D

Clean Deadlift Complex

5 x 1 @ 65, 65, 65, 70, 70 %

E

Front Squat

6 x 3 @ 60, 60, 65, 65, 70, 70 %

F

Plank

4 x 1:00

Monday
Week 1 Day 2

Prep

A

Warm Up Sqt/DL/Press

2 Rounds 8 Lateral Step Up ea 8 Front To Back Press 8 Good Morning w/ Jump at top 8 Tall Jerks 10 Wall Slides (Use Foam Roller to send head through window more and hit more T Spine)

B

Split Jerk

3, 3, 2, 2, 2 @ 60, 65, 70, 75, 80 %

C

Hang Power Clean

4 x 3 @ 50 %

D

Snatch Push Press

3 x 1 @ 65 %

E

Bulgarian Split Squat

4 x 8

F

Kettlebell Russian Twist

4 x 12

Tuesday
Week 1 Day 3

Prep

A

Warm Up Sn/CL #2

2 Rounds 10 Lat Leg Swings ea X Sym 5ea (A,T,Y,I,W + Anti Rotation Squat on Each Arm) 5 Burpee Broad Jump 5 SA Hp + SA Push Press + 40m Carry ea

B

Block Snatch

5 x 2 @ 70, 70, 70, 75, 75 %

C

Block Clean

5 x 2 @ 70, 70, 70, 75, 75 %

D

Snatch Deadlift Complex

5 x 1 @ 65, 65, 65, 70, 70 %

E

Back Squat

6 x 5 @ 65, 65, 70, 70, 70, 70 %

F

Weighted Sit Up

4 x 10

Wednesday
Week 1 Day 4

Prep

A

Warm Up Sqt/Push/Pull

2 Round 10 Snatch Grip Upright Row 5 Kang Squat 5 SA Hp + SA SP + OH Carry + Waiter Carry 10 Superman with Rear Delt Resistance (Pause 5 sec every rep)

B

Push Press + Split Jerk

6 x 2 @ 50, 50, 60, 60, 65, 65 %

C

Hang Power Snatch

4 x 3 @ 50 %

D

Muscle Snatch

4 x 3 @ 35 %

E

Concentric Back Squat

6 x 3 @ 50, 50, 55, 55, 60, 60 %

F

DB Pullover

4 x 8

G

Copenhagan Side Plank

4 x 0:30

Thursday
Week 1 Day 5

Prep

A

Warm Up Sn/CL/Jerk 3

2 Rounds 40m Bear Crawl 5 Xsym (A,T,Y,I W) + 5 Anti Rotation Squat 8 Tall Cleans 8 Tall Jerks 8ea Single Arm OHS

B

Snatch

2, 2, 2, 2, 2, 1 @ 50, 60, 70, 75, 80, _ %

C

Clean & Jerk

2, 2, 2, 2, 2, 1 @ 50, 60, 70, 75, 80, _ %

D

Front Squat

6 x 3 @ 65, 65, 75, 75, 80, 85 %

E

Rear Delt Fly

4 x 10

F

Barbell Roll Outs

3 x 10

Friday
Week 1 Day 6

Prep

A

Warm Up Sqt/DL/Press

2 Rounds 8 Squat with Press Out 8 Cuban Press 10 KBDL 10ea Plank Bird Dogs

B

Clean Deadlift

5 x 3

C

Strict Press

4 x 6 @ 36, 38, 40, 42 %

D

Eccentric Hamstring Curl

3 x 8

E

Single Arm Upright Row

4 x 10

F

Glute Bridge

4 x 10

Technique Blocks