Olympic Weightlifting Workouts
Workouts Menu

Training Programs

View by Date

Wednesday May 15 2013
Comments (9)  |  Help  |  Programs  |  Exercises

Audra Back Squat
  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
  • Clean Deadlift - 80% x 3 x 5 (10 second negative)

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

Chris 2013-05-14
Does anyone have any advice regarding competing mid way through a cycle. I have a competition this Saturday and would usually work up to a few heavy singles in the days preceding (mainly as confidence boosters) and then have a couple of days rest. Any feedback is appreciated.

Chris Saliba - Sunshine Coast Australia
Steve 2013-05-14
For the Clean grip DL, is that 80% of our max CGDL or our max CJ?
Brian W 2013-05-15
Steve.. The same exercise was on the 4/30 workout and I asked the same question.

Assuming that answer was correct it is based off your max clean %... which may or may not be your max CJ.
Steve 2013-05-15
Thanks Brian!
David 2013-05-15
10 Second Negative?
Greg Everett 2013-05-15
Steve -

Pulls and DLs are always based off of best snatch or clean.
Greg Everett 2013-05-15
David -

Try to take 10 seconds to lower the weight back to the floor, maintaining perfect position.
Greg Everett 2013-05-15
Chris -

Not a great point to do a meet as you're going to be beat up from the volume. I would cut way back to singles only today, do only maybe 60% singles of sn and CJ on thur, rest Friday. And expect that you will not be at your absolute best on Sat.
Chris 2013-05-16
Hi Greg

Thanks for your response. I had planned to rest Thursday/ Friday and am feeling well rested and recovered now with 24 hours to go.

I'll report back on Sunday once I have competed with my results.



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