12 Week Intermediate Olympic Weightlifting
Andy Thompson Training
Weightlifting, Olympic LiftingThis program is a 12 week, 3 day per week Olympic Weightlifting program.
You will be performing the classical lifts of the Snatch and Clean and Jerk in conjunction with accessory lifts (ie; back squats, front squats, presses, and pulls.) This program can/will prepare you for an upcoming competition if desired. This is not a technique development program. You are assumed to have sound technique when starting this program. There are demonstration videos for each movement pattern.
The workouts will last roughly 60-115 minutes per session depending on what week it is.
This program is designed for three days per training week. Each day should be followed by at least one rest day.
There is no conditioning in this program.
A
barbell snatch
@ 3, 3, 2
B
barbell power clean
@ 3
C
Barbell Split Jerk
@ 3, 2, 2
D
Barbell Front Squat
@ 3, 2, 3, 3, 3, 2
E
barbell clean grip deadlift
@ 3
F
Barbell Bench Press
5, 5, _
A
Full Body Warm up #2
B
Barbell Squat clean
@ 3
C
Barbell Power Snatch
@ 3, 3, 3, 3, 3, 2
D
Barbell Clean Pull
@ 3, 3, 3, 3, 3, 2
E
Back Squat
@ 3, 2, 3, 3, 3, 3
F
Behind the neck push press (standard grip)
A
Hang Snatch (at the knee)
@ 3
B
Barbell Clean and Jerk
C
Barbell Snatch Pull
@ 3, 3, 3, 3, 3, 2
D
Barbell Front Squat
@ 3, 2, 3, 3, 3, 3
E
Barbell Bench Press
3, 3, _
Andrew Thompson
Fitness professional since 2002. Owner of CrossFit Hollywood since 2008. 20+ years of continued training and gold medalist in Northern Shaolin Praying Mantis Kung-Fu. Certifications include: NSCA-CPT CF Level 3 NASM Cooper institute-CPT USAW IKSFA USA Gymnastics Safety certified With years of continuing education credentials and other certifications.
It's time to start a program that will help you gain strength, speed and hit the numbers you desire.
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