Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Thread Tools Display Modes
Old 01-23-2007, 07:57 AM   #1
Elliot Royce
Senior Member
Elliot Royce's Avatar
Join Date: Dec 2006
Posts: 317
Default Beginner O Lift Program - Sample

I mentioned to Frank that I would post the beginners' program that my coach came up with. Obviously it's tailored to me and my weaknesses, but I think it's always interesting to see different programs. It's 3 day which is about as much as I can work in. Any comments are welcome...

Day 1
(all in kg)
Back squat - 50x10, 60x8(3sets with 60)
Cleans First pull/Pull/HangClean 40/50/60(3sets with 60)
Rack Jerks 40x3, 50x3, 55x3(5)
Flexibility work, prone scapular retractions, seated hamstring, calves.

Day 2

Overhead squat 20x10, 30x5(3)
Snatch first pull/pull/hangsnatch 40,50(6)
DB press standing 3x12
Db shrugs 3x12

Day 3

Front squat 40x4, 50x5(5)
OH squat 20x10, 30x5 (2)
Snatch 40x3, 50x1(5), 55x1(5) 60x1(5)
Clean and jerk 50x3, 60x1(5) 70x1(5) 80x1(5)
Clean pulls 90x3, 100x3(3)

--- idea is to take a day each for clean and snatch form work with first pull/full pull/ lift from hang sequence, after warming up with some squatting
. Then third day working on both full lifts with lots of singles. Weights are approximate, use as form allows.
Elliot Royce is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 01:50 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter

Receive emails with training tips, news updates, events info, sale notifications and more.

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator