Olympic Weightlifting Workouts
Workouts Menu

Training Programs

View by Date

Monday December 20 2010
Comments (4)  |  Help  |  Programs  |  Exercises

Diane front squat
  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
10 1-arm KB swings per arm
10 1-arm KB push press per arm
10 sit-ups

Add weight to all exercises from last week. Be smart about your increases - make the weights challenging, but remember that every rep of every set must be done as close to perfectly as possible. You don't need to increase equally among exercises.

Week 2 of 11

Questions? Get answers here or post in comments.
Print Friendly and PDF

David Boyle 2010-12-20

I'm having a problem bringing the weight behind my neck after the push press. Are these supposed to mirror a "complex"?

Greg Everett 2010-12-20
David - There's no Josh here. These aren't supposed to mirror complexes; they are complexes. Keep practicing bringing the bar down. You should be able to lower a pretty big chunk of your best push press.
David Boyle 2010-12-20

Man my mad...don't know where that came from.

I figured that. This was day (1) of following your programming and I just noticed what I wasn't comfortable with. Going to continue to press on.

Thanks Greg!
Mike Maruffi 2010-12-21
Power snatch + OHS + snatch: 165-185-185-205-210

Push Press + jerk behind neck + jerk: 185-205-205-225-235

Jerk dip squats: 315 x 3 x 5

For the complexes, should we stick to a single weight for all sets or continue adding weight each set?

Thanks again for the programming.

Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

Workouts Menu

Workouts Home
Read This First!
Workouts Help & Info
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Text Only
Custom Program Design

Training Programs

View by Date

Advertise With Us
Subscribe to the Performance Menu Magazine