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Friday July 3 2015
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Rest Day


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Thursday July 2 2015
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Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
  • Power Clean - 75%x3, 80%x3x2, 85%x2x2
  • Overhead Squat - 75%x2, 80%x2, 85%x2x3
  • Snatch Push Press - 70%x5, 75%x5, 80%x5x3 (% of snatch)
  • Clean Pull - 90%x3, 95%x3, 100%x3x2, 95%x3
-Back Extension - 3x15
-Weighted Plank - 4 x 20-30sec
-Seated Plate Twist - 3x15/side

Questions? Get answers here or post in comments.
Wednesday July 1 2015
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Technique Primer: Tall Clean - 3 x 3 (light)
  • Clean + Jerk Dip - 75% x (3+1), 80% x (3+1) x 2, 85% x (2+1) x 2
  • Power Jerk - 75%x3, 80%x3x2, 85%x2x2
  • Pause Front Squat + Front Squat - 70% x (1+1) x 5
  • Floating Halting Clean Deadlift (mid-thigh) - 100%x3, 105%x3, 110%x3
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4x10
-Crunch - 3 x max

Questions? Get answers here or post in comments.
Tuesday June 30 2015
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Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
  • Power Snatch - 70%x3, 75%x3x2, 80%x2x2
  • Push Press - 70%x5, 75%x5, 80%x5, 80%x5 (take up bold weights if you feel good)
  • Snatch Pull - 90%x3, 95%x3, 100%x3x2, 95%x3
-Back Extension - 3x15
-Weighted Plank - 4 x 20-30sec
-Standing Plate Twist - 3x15/side

Questions? Get answers here or post in comments.
Monday June 29 2015
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Technique Primer: Tall Snatch - 3 x 3 (light)
  • Snatch - 75%x3, 80%x3x2, 85%x2x2
  • Jerk - 75%x3, 80%x3x2, 85%x2x2
  • Back Squat - 85%x3x4
  • Floating Halting Snatch Deadlift (mid-thigh) - 100%x3, 105%x3, 110%x3
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max (30 reps minimum)
-Reverse Crunch - 3 x max

Week 3 of 5


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Sunday June 28 2015
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Rest Day


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Saturday June 27 2015
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Technique Primer: Muscle Snatch - 5, 4, 3 (ascending weights)
  • Snatch - HS
  • Clean & Jerk - HS
  • Pause Front Squat + Front Squat - 70% x (1+1) x 5
  • Snatch Lift-Off - 115%x3x3
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max (30 reps minimum)
-Sit-Up - 3 x max

Questions? Get answers here or post in comments.
Friday June 26 2015
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Thursday June 25 2015
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Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
  • Power Clean - 75%x3x2, 80%x2x3
  • Overhead Squat - 75%x2, 80%x2x4
  • Snatch Push Press - 70%x5x2, 75%x5x3 (% of snatch)
  • Clean Pull - 90%x3x2, 95%x3x3
-Back Extension - 3x15
-Weighted Plank - 4 x 20-30sec
-Seated Plate Twist - 3x15/side

Questions? Get answers here or post in comments.
Wednesday June 24 2015
Comments  |  Help  |  Programs  |  Exercises

Technique Primer: Tall Clean - 3 x 3 (light)
  • Clean + Jerk Dip - 75% x (3+1) x 2, 80% x (2+1) x 3
  • Power Jerk - 75%x3x2, 80%x2x3
  • Back Squat - 85%x2x5
  • Floating Halting Clean Deadlift (mid-thigh) - 100%x3, 105%x3x2
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4x10
-Crunch - 3 x max

Questions? Get answers here or post in comments.
Showing 1 — 10 of 2836
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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