3 Day Olympic Weightlifting Program
TrinaRasFitness
Olympic Lifting, Functional Fitness, Functional TrainingThis add-on style program is ideal for the athlete who wants to continue to follow their gym or communities current program while having additional olympic weighting programing to help improve their strength and technique.
The program includes 3 sessions per week, each session will take about 1 hour.
You will need at minimum, a barbell, weights, and squat rack to complete the program. Accessory work will use standard crossfit gym equipment, bands, dumbbells, pull-up bar, kettlebells, bench, etc.
Circuit
A
Work though 5 Snatch pull/extension Primer (Catch in Power) 5 Snatch pull/extension Primer (Catch in Squat) 10/10 Banded Side Step 5/5 Banded Kick Back Then 3 Sets 3 Pressing Snatch Balance 3 Sots Press (You choose the weight) IF YOU STRUGGLE WITH AN EARLY ARM BEND 👇🏻this drill is for you👇🏻 3 Jumping PVC Power Snatch Drill 3 Jumping PVC Snatch Drill (See snatch primer drills video)
B
Tempo Power Snatch + Pause Overhead Squat + Snatch
5 x 3 @ 65 %
C
Snatch Pull + Slow Descent + Snatch Pull
3 x 3 @ 85 %
D
Back Squat
1 x 3 @ MAX lb
Circuit
E
Accessory Work Week 3 3 Rounds 14/14 Single Arm Suitcase Deadlift (Same Weight as last week) 10/10 Goblet Cossack Squat (Same weight as last week) 10/10 Single Arm Turkish Sit Up (Same weight as last week)
Circuit
A
2 Sets 10 Wall sit w/ adductor activation + Straight arm raise* 5/5 Copenhagen plank with 3 sec hold at the top of each rep 10 Bridge w/ Heel Lifts *Goal is to keep your back in contact with the wall as you raise your arms up. Then 2 Sets 8 Banded Scap pull down drill 5 Supinated Bent Over Row (Empty Bar)
B1
Power clean into front squat + clean
3 x 3 @ 55 %
B2
Behind the neck Jerk + Jerk
3 x 3 @ 55 %
C
tempo clean + tempo below the knee hang clean + Jerk
5 x 4 @ 70 %
D
Clean Pull + Slow Descent + Floating Clean Pull
3 x 2 @ 80 %
Circuit
E
Accessory Work 3 Sets 3 Kneeling Jump to Broad Jump 60ft Mixed Grip Front Rack Overhead KB Carry (Switch arms at 25ft) :30 per side Side Plank
Circuit
A
Warmup 2 Rounds 10 Banded Press Out 10 Banded Shoulder Rotation 10 Banded Shoulder to Overhead Then 10 Banded Deadbugs 8/8 Birdogs Hold for 8 seconds in the extended position on the final rep
B
Shoulder to Overhead Complex
4 x 18 @ 65 %
C
Jerk Dip + Front Rack March
4 x 12
D
Pause Front Squat
4 x 3 @ 68, 73, 78, 83 %
Circuit
E
Accessory Work 3 Rounds 5 Press In Clean 10/10 DB Box Step Up :20-:30 Per side Copenhagen Plank ------------- Notes ------------- Press in Clean - if you are unable to sit in the bottom of your squat and complete the press in clean, sit on stacked plates or a box. DB Box Step Up - Do all 10 reps on one side before moving to the other. Keep the working foot on the box throughout the reps and focus on driving that foot through the box to move. Don't push off the foot that is on the ground. Watch your knee and don't let it collapse on the way up or down. If you notice it collapsing (Glutes disengaging) lower the height of the box until you can hold the correct position.
Katrina Rasmussen
CrossFit Level 2 Trainer, Pregnancy/Postpartum Weightlifting Certified
When you join a team you’re getting more than programming, you’re joining an online community.
3 Day Olympic Weightlifting Program
3 Day Olympic Weightlifting Program
3 Day Olympic Weightlifting Program
