Olympic Program – Strength Focus
10/5/2011
Starting Max Lifts (KG):
Snatch 95 Clean and Jerk 128 Back Squat 168 Press 75
All Days: Weighted Situps
Bodyweight/Weighted Chins, Box Jumps, switch it around
Foam Rolling
Squats must be done as written. Other lifts may be modified for time and energy constraints, or on the opposite end if I feel I can go heavier without compromising the next squatting workout.
Squat percentage based off 90% because I haven’t done a heavy squatting program in a LONG time.
Week 1
Day 1
Squat 6x6x70%
Snatch 5x2x85%
Clean 5x2x85%
Sn. Push Press 5x3x75-80%
Day 2
Squat 7x5x75%
Hang Snatch 5x2x75-80%
Clean and Jerk 5x2x85%
Push Press 5x3x85%+10KG
Day 3
Squat 8x4x80%
Snatch 5x2x85%
Hang Clean 5x2x75-80%
Press 5x3x85%
Week 2
Day 4
Squat 10x3x85%
Snatch Off Blocks 5x2x75-80%
Clean Off Blocks 5x2x75-80%
Sn. Balance 5x3x85%
Day 5
Squat 6x6x70%+7KG
Snatch 3x2x75%
Clean 3x2x75%
Sn. Push Press 3x3x65-70%
Day 6
Squat 7x5x75%+7KG
Hang Snatch 3x2x65-70%
Clean and Jerk 3x2x75%
Push Press 5x3x75%+10KG
Week 3
Day 7
Squat 8x4x80%+7KG
Snatch 3x2x75%
Hang Clean 3x2x65-70%
Press 3x3x75%
Day 8
Squat 10x3x85%+7KG
Snatch Off Blocks 3x2x65-70%
Clean Off Blocks 3x2x65-70%
Sn. Balance 3x3x75%
Day 9
Squat 6x6x70%+10KG
Snatch 2x2x70%
Clean 2x2x70%
Sn. Push Press 2x3x70%
Week 4
Day 10
Squat 7x5x75%+10KG
Hang Snatch 2x2x65%
Clean and Jerk 2x2x70%
Push Press 2x3x70%+10KG
Day 11
Squat 8x4x80%+10KG
Snatch 2x2x70%
Hang Clean 2x2x65%
Press 2x3x70%
Day 12
Squat 10x3x85%+10KG
Snatch Off Blocks 2x2x65%
Clean Off Blocks 2x2x65%
Sn. Balance 2x3x70%
Week 5 (De-load and Squat Test)
Day 13
Squat 2x3x70%
Snatch 3x2x75%
Clean and Jerk 3x2x75%
Sn. Push Press
Day 14
Squat 2x2x60%
Hang Snatch 3x2x65-70%
Hang Clean 3x2x65-70%
Day 15
Squat Max Attempt
Snatch Balance 3x2x75%
Week 6 (Classic Lift Test)
Day 16
Squat 2x3x70%
Snatch 3x1x75%
Clean and Jerk 3x1x75%
Day 17
Snatch Max Attempt
Hang Clean 3x2x75%
Squat 3x2x75%
Day 18
Clean and Jerk Max Attempt
Snatch 3x1x80%
Squat 3x3x75%
Ending Max Lifts:
Snatch Clean and Jerk Back Squat Press
