Snatch - after 60%, increase 3-5% per set with singles until you reach heaviest good lift for the day
Clean & jerk - same as snatch
Pause back squat (3 sec pause in bottom) - 65% x 3 x 2
3 sets; no rest: A1. Stiff-legged deadlift x 5 A2. Weighted planks front/side x 10 sec hold
Notes: Focus on accelerating up maximally in back squat.
1 | 2010-12-10
The "Cycles" link is awesome. Is every year "programmed" around certain goals and objectives ie competitions?
2 | 2010-12-10
that's a great idea. so far i've been copying down the dates for each cycle so that if i wanted to i could go back to do one
3 | 2010-12-10
I don't plan the year ahead of time simply because there's nothing to plan for other than continual gains. Because everyone doing this training will have different competition schedules if they're competing, it's not possible.
That said, I do pay attention to comments and emails when deciding what elements to focus on, although usually those comments support my basic assumptions about the folks here.
Max from Ger
4 | 2010-12-11
I just want to shout out a big thank you to you guys!
The very first time I did olylifts was, when I started CF/CFFootball about one year ago. With olylift being one of my weaknesses I decided to follow a plan that is more focused on olylifts. Therefore I started with your plan and I really don't regret it. The information, help and advice I'm getting here is awesome. I purchased your book and really enjoy reading it.
Keep up the good work!