SEDULOUS Strength and Conditioning

Olympic Lifting
Coach
Chad Olsen

This is an advanced 12 Week Olympic Weightlifting program the trains 5Days/Week. There is little to no accessory work outside of core, so make sure you have a strong foundation before attacking this program. This program utilizes blocks for technique work, and a lot of Powers to work on bar speed. Moderate squat volume. You will culminate with a Peak or Competition block.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Pull BlocksBarbellBumper PlatesWood/Rubber PlatformDumbbells
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Back Squat

3 x 10 @ 65 %

B

Block Snatch

5 x 3 @ 65 %

C

Halting Snatch Deadlift

4 x 1 @ 85 %

D

Overhead Squat

5 x 3 @ 65 %

E

GHD Sit Up Hold

3 x 0:30

Monday
Week 1 Day 2

A

Behind the Neck Jerk

5 x 3 @ 70 %

B

Push Press

4 x 5 @ 75 %

C

Dip Jumps

3 x 5 @ 80 %

D1

Reverse Hyperextension

3 x 12

D2

DB Pullover

3 x 12

Tuesday
Week 1 Day 3

A

Back Squat

5 x 5 @ 75 %

B

Block Clean

5 x 3 @ 65 %

C

Halting Clean Deadlift

4 x 1 @ 80 %

D

Romanian Deadlift

3 x 5 @ 60 %

E

Barbell Roll Outs

3 x 8

Thursday
Week 1 Day 5

A

Power Snatch

4 x 3 @ 65 %

B

Power Clean

4 x 3 @ 65 %

C

Power Jerk

4 x 3 @ 65 %

D

Clean Pull

3 x 3 @ 80 %

E

GHD Hip Extension Hold

3 x 0:30

Friday
Week 1 Day 6

A

Front Squat

8 x 3 @ 80 %

B

Snatch

3, 3, 2, 2, 2 @ 70, 70, 75, 75, 75 %

C

Clean & Jerk

3, 3, 2, 2, 2 @ 70, 70, 75, 75, 75 %

D

Snatch High Pull

3 x 3 @ 70 %

All Lifting, All the Time