The Simplest Olympic Weightlifting Program in the World
I've written down this same program so many times for so many people, I thought it would make sense to put it down here for other people to use. I'm sure things that look a lot like this have been floating around for decades because it makes perfect sense and is remarkably simple. I think I may have stuck it or something very similar in a newsletter at some point in the last couple years as well.
The basic structure is as follows:
Clean & Jerk
The snatch, clean and jerk can be the classic lifts as written, or any variation of your choosing based on how you're feeling on a particular day, or based on what you need to address certain technical problems. This includes variations like powers, hangs, complexes, etc.
Snatch and clean pulls can be done as pulls as written, or you can substitute any pulling-related exercise such as halting deadlifts, partial pulls, segment pulls and pull complexes. Again, choose exercises that address your own needs with regard to technique and strength.
The push press on day 2 can be any kind of upper body press exercise that you decide is most effective: push press behind the neck, press, incline bench press, etc. Similarly, the overhead squat on day 2 can be replaced with a snatch balance variation, complex of snatch balance and overhead squat, snatch push press and overhead squat, etc.
Front squats and back squats on days 1 and 3 can be done with whatever sets and reps you choose. As a starting point, I would suggest 3s for the front squat and 5s for the back squat, 3-5 sets for each.
To this you can consider adding a technique exercise at the start of each day related to the classic lift of the day. For example, on day 1 if you have trouble with the turnover of the snatch, you might choose to do a few sets of muscle snatches or tall snatches before doing the snatches. Keep this exercise relatively light and easy.
Start the first week with fairly conservative weights and spend 3-4 weeks building the weights up, decreasing the reps or sets somewhat as you go if necessary. For example, you might do triples in the snatch, clean and jerk on week 1, doubles on week 2 and singles on week 3, increasing the weight by 5-10% each week.
Have fun with it and post any variations you use successfully here.