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Friday May 29 2015
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Rest Day

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Thursday May 28 2015
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Technique Primer: Muscle Snatch + Push Jerk in Snatch - 3 x (3+3) (light)
  • Power Snatch -73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Power Jerk - 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Good Morning - 22%x5x3 (% of back squat)


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Wednesday May 27 2015
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Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)
  • Clean - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Clean Pull - 120%x2, 125%x2x3, 90%x2
  • Back Squat - HS; 90%x1, 95%x1 (% of HS)


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Tuesday May 26 2015
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Technique Primer: Tall Jerk + Push Jerk BNK in Split - 3 x (3+3) (light)
  • Jerk - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Power Clean - 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Good Morning - 27%x4x3 (% of back squat)


Questions? Get answers here or post in comments.
Monday May 25 2015
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Technique Primer: Muscle Snatch + Tall Snatch - 3 x (3+3) (light)
  • Snatch - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Snatch Pull - 120%x2, 125%x2x3, 90%x2
  • Front Squat - HS; 90%x1, 95%x1 (% of HS)
Week 10 of 12

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Sunday May 24 2015
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Rest Day


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Saturday May 23 2015
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Technique Primer of Choice: 3-4 sets of 2-3 reps
  • Snatch - HS; 95%x1, 90%x1 (% of HS)
  • Clean + Jerk - HS; 95%x1, 90%x1 (% of HS)
  • Front Squat - 75%x2, 80%x2, 85%x2x2


Questions? Get answers here or post in comments.
Friday May 22 2015
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Rest Day


Questions? Get answers here or post in comments.
Thursday May 21 2015
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Technique Primer: Muscle Snatch + Push Jerk in Snatch - 3 x (3+3) (light)
  • Power Snatch -70%x1x3 OTM, 73%x1x3 OTM, 76%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Power Jerk - 70%x1x3 OTM, 73%x1x3 OTM, 76%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Good Morning - 20%x5x3 (% of back squat)


Questions? Get answers here or post in comments.
Wednesday May 20 2015
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Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)
  • Clean - 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Clean Pull - 120%x2x4, 90%x2
  • Back Squat - 80%x2x4


Questions? Get answers here or post in comments.
Showing 1 — 10 of 2801
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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