This program will provide you with a path for your olympic weightlifting training 5 days a week for 6 weeks. You will be pushed on volume and intensity during the time you train on this program. This program can be run back to back, a deload week can be added between if needed. This program would serve you well leading up to a competition or deep in your off season looking to increase your total. Don't hit another plateau, go train. This program can be your solution.
A1
Biking
1 x 6:00
A2
Treadmill
1 x 6:00
B1
TRX Row
2 x 10
B2
Band Pull-Apart
2 x 10
B3
Dead Hang
2 x 0:30
C1
Bodyweight squat
2 x 10 @ 0:15
C2
Glute Bridge
2 x 30
D
Vertical Jump
4 x 1
E
Snatch pull + muscle sn. + snatch + snatch balance
2 x 5 @ 45 lb
F
Snatch_
4 x 2 @ 75 %
G
Clean and Jerk
4 x 2 @ 75 %
H
DB Shoulder Press
4 x 5
A1
Biking
1 x 6:00
A2
Treadmill
1 x 6:00
B1
TRX Row
2 x 10
B2
Band Pull-Apart
2 x 10
B3
Dead Hang
2 x 0:30
C1
Bodyweight squat
2 x 10 @ 0:15
C2
Glute Bridge
2 x 30
D
Snatch pull + muscle sn. + snatch + snatch balance
2 x 3 @ 45 lb
E
Power Snatch
4 x 2 @ 75 %
F
Front Squat
8 x 3 @ 40, 50, 60, 70, 75, 75, 75, 75 %
G1
Romanian Deadlift
3 x 5
G2
DB Reverse Lunge
3 x 5
A
Walk
2 x 15:00
Warmup
A
Dynamic warmup
Warmup options Choose one Option 1) Pick up game of 21 in basketball Option 2) Repeat each twice: Backward walking lunges 15 yards, walking quad stretch 15 yards, bear crawl 15 yards, toe swipe 15 yards
B1
Bent knee shoulder taps
3 x 8
B2
Glute Bridge
3 x 30
B3
Bodyweight squat
3 x 10
C
Snatch pull + muscle sn. + snatch + snatch balance
2 x 5 @ 45 lb
D
Snatch_
7 x 2 @ 40, 50, 65, 75, 75, 75, 75 %
E
Clean and Jerk
7 x 2 @ 40, 50, 65, 75, 75, 75, 75 %
F1
DB prone row
3 x 5
F2
DB Standing Curl
3 x 5
G1
Tricep Choice
3 x 5
G2
Spider curl
3 x 5
A1
Biking
1 x 6:00
A2
Treadmill
1 x 6:00
B1
TRX Row
2 x 10
B2
Band Pull-Apart
2 x 10
B3
Dead Hang
2 x 0:30
C1
Bodyweight squat
2 x 10 @ 0:15
C2
Glute Bridge
2 x 30
D
Back Squat
8 x 3 @ 40, 50, 60, 70, 75, 75, 75, 75 %
E1
Romanian Deadlift
3 x 5
E2
DB Reverse Lunge
3 x 5
F1
Pull-Up
2, 2, MAX
F2
DB curl to shoulder press
3 x 5
F3
DB Lateral Step-Up
4 x 5
A1
Biking
1 x 6:00
A2
Treadmill
1 x 6:00
B1
TRX Row
2 x 10
B2
Band Pull-Apart
2 x 10
B3
Dead Hang
2 x 0:30
C1
Bodyweight squat
2 x 10 @ 0:15
C2
Glute Bridge
2 x 30
D
Vertical Jump
5 x 1
E
Clean pull + clean from shin + front squat + shoulder press
2 x 5 @ 45 lb
F
Cleans
5 x 2 @ 75 %
G
Clean Pull
6 x 3 @ 65, 75, 85, 90, 90, 90 %
H1
Reverse Hyperextension
2 x 12
H2
Reverse hyperextension on GHD
2 x 12
H3
DB Shoulder Press
3 x 5
Bachelor of Science in Exercise Science, former college athlete, strength and conditioning background, current national level olympic weightlifter. USAW-1 Certified coach
If you choose this program, another program, or no program. Go train today.
Get 1.0 Competitive Olympic weightlifting base - 6 week/ 5 day