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Old 04-08-2015, 01:31 PM   #1
Jordan Shephard
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Join Date: Apr 2015
Posts: 3
Default My Lifting Program

I made a Oly program for myself and would love to see what you guys think about it! It's the first one I've made and it's based off of a class 2 lifter. Sorry for the long post but I wanted to get the entire 1st mesocycle in here. Thanks!

Preparation Microcycle Week 1 300 Reps
Day 1-35% 105 Reps
Clean: 60%/3, 70%/3, 75%/3, (80%/3)2 15:15:15
Front Squat: 60%/3, 70%/3, 75%/3 (80%/3)3 18:33:33
Strict Press: 60%/3, 70%/3, 75%/3, (80%/3)4 21:54:54
Clean Extension: (80%/4)3 12:66:66
Clean Deadlift: (85%/4)5 12:86:86
Good Morning(X/5)4 20:106:106

Day 2-15% 45 Reps
Power Snatch: 60%/3, 65%/3, (75%/2)3 12:12:118
Power Clean and Power Jerk: 60%3+1, 65%/3+1, (70%/2+2)2 16:28:134
Snatch Deadlift: 75%/3, (85%/4)4 19:47:153

Day 4-28% 84 Reps
Snatch: 60%/2, (70%/2)2, (80%/2)3 10:10:163
Clean and Jerk: 60%2+1, 70%/2+1, (80%/2+1)3 15:25:178
Back Squat: 60%/4, (70%/4)2, (80%/3)3 17:42:195
Beind the Neck Push Press: 60%/4, 65%/4, (70%/3)2 14:56:209
Squat Snatch Press: (X/4)4 16:72:225
Good Morning: (X/4)4 16:88:241

Day 6-22% 66 Reps
Power Snatch + Overhead Squat: 60%/3+3, (65%/3+3)2, (70%3+3)2 30:30:271
Power Clean +Power Jerk: 60%/3+3, (65%/3+3)2, (70%/3+3)2 30:60:301

Preparation Microcycle Week 2 220 Reps
Day 8- 42% 92 Reps
Hang Power Clean: 60%/3, (70%/3)2, (80%/3)3 18:18:18
Clean Extension: (80%/4)4 16:34:34
Front Squat: 60%/3, 70%/3, (80%2)2, (85%/2)3 16:50:50
Push Press: 60%4, 65%/4, 70%4, (75%4)2 20:70:70
Clean Deadlift 80%/4)5 20:90:90

Day 10- 26% 57 Reps
Power Snatch: 60%/3, 65%/3, (75%/3)3 15:15:105
Back Squat:60%/2, 70%/2, (80%/2)2, (85%/2)3 14:29:119
Press: (X/5)3 15:44:136
Snatch Deadlift 85%/3)4 12:56:148

Day 12- 32% 70 Reps
Power Clean + Jerk: 60%/3+1, 70%/3+1, (75%/3+1)3 20:20:168
Front squat: 60%/4, 70%/4, (75%/4)3 20:40:188
Behind the Neck Power Jerk: 60%/4, (65%/4)2, (70%/3)2 18:58:206
Clean Deadlift: (80%/4)3 12:70:218

Preparation Microcycle Week 3 178 Reps
Day 15- 42% 75 Reps
Hang Power Snatch: 60%/3, 65%/3, (70%/3)3 15:15:15
Clean and Jerk: 60%/2+2, 70%/2+2, (80%/2+2)3 20:35:35
Overhead Squat: 60%/3, (70%/3)4 15:50:50
Snatch Extension: (85%/3)4 12:62:62
Press: (X/4)3 12:74:74

Day 17- 26% 46 Reps
Clean: 60%/3, 70%/3, 80%/3, (85%/2)2 13:13:87
Front Squat: 60%/2, 70%/2, (80%/3)2, (85%/3)4 22:35:109
Clean High Pull: (80%/3)4 12:47:121

Day 19- 32% 57 Reps
Power Snatch: 60%/2, 65%/2, (70%/2)2, (75%/2)3 14:14:135
Back Squat: 60%/3, 70%/3, 80%/3, (85%/3)3 18:32:153
Snatch Extension: (85%/3)4 12:44:165
Press: (X/4)3 12:56:177
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