WFW Glenn Pendlay Program

This is copy and pasted directly off http://www.exrx.net/, so I did not come up with it nor do I claim to. I just am posting it here so that one day, I may want to use it but forget where it came from.

This is a workout plan for competitive Olympic Weightlifting.

Monday

• 20 snatches
• 10 clean and jerks
• 3 sets of 3 front squats
• 2 sets of 10 dumbbell clean & press

Wednesday

• Snatch to roughly 95%
• Clean and jerk to roughly 95%
• 5 sets of 5 squats
• Walking lunges, 2 sets of 40 yards each

Friday

• 20 hang snatches
• 20 hang clean and jerk (could alternate jerk and power jerk)
• 3 sets of 5 overhead squat
• 3 sets of 10 bent press with kettlebell

Plus, abdominal, lower back, and plyo work at the end of each workout.