Olympic Weightlifting Program

Week 1
Monday
High hang snatch 70%x2
Snatch pull 90%x3
Back Squat 60%x10
Tuesday
Power clean work to a heavy triple
Strict press 60%x10
Pull ups 3xME-2
Wednesday
Hang clean and jerk 70%x2
Clean pull 90%x3
Bent over rows 3x12 heavy
thur
rest
Friday
High hang power snatch work to a heavy triple
Front squat 60%x10
Good morning 3x10
Saturday
High hang Snatch 70%x2
Hang Clean and jerk 70%x2
Deadlif 60%x10
week 2
High hang snatch 80%x2
snatch pull 90%x3
Back squat 60%x8
Tuesday
power clean and jerk work to a heavy double
strict press 60%x8
pull ups 3x ME -2
Wednesday
Hang Clean and jerk 80%x2
clean pull to hip 90%x3
Bent over rowns inverted grip 3x10 heavy
thur
rest
Friday
3 position snatch (hi, knee, 1in off floor) work to a heavy single
front squat 60%x8
Rdl (start position is from the top then lower down and squeeze ass to stand)
satuday
high hang snatch 80%x2
high hang clean and jerk 80%x1
deadlif 60%x8
Week 3
Hang snatch 80%x2
snatch pull 95%x3
squat jerk work up to a perfect double
back squat 50%x5
Tuesday
strict press 50%x5
pullups 3x me-2
Wednesday
clean and jerk (Paused @ knee) 80%x2
bent over row inv. Grip 3x6 Heavy
thur
rest
Friday
snatch pull+ snatch work to a heavy single with perfect form
front squat 50%x5
rdl 3x10
Saturday
hang snatch 80%x2
clean and jerk 80%x2
deadlif 50%x5
Week 4 Deload week

Day 1
sotts press 4x2 @ medium weight
snatch 60%x2
Push press 4x2 @ medium weight
Back squat
Day 2
Power clean +front squat+ power jerk work to a moderate single
strict press
Day 3
clean and jerk( paused @knee) 60%x1
pull ups 4x me
Day 4
3 position snatch work up to a moderate single
front squat
planks 3x60secs
day 5
snatch 70x2
clean and jerk 70x2
Week 4
day 1
snatch 80%x2
snatch pull 90x3
push jerk work up to a heavy double
back squat 65x8
day 2
power clean 80x2
strict press 65x8
bent over rows 4x10 heavy
day 3
clean and jerk 80x2
clean pull 90x3
good morning 3x8 heavy( perfect form)
Day 4
snatch 1x85
front squat 65x8
pull ups 4xME
planks 3x60 secs
Day 5
snatch 85x1
clean and jerk 85x1
back squat work up to a heavy double
week 6
Day 1
Snatch 85x1
snatch pull 100x3
push press heavy but PERFECT double
back squat 50x3
Day 2
Hand stand work either work on walking and presses
power clean 85x2
strict press 50x3
planks 3x90 secs
day 3
clean and jerk 85x1
clean pulls 100x3
front squat 50x3
day 4
snatch 85x1
power jerk focus on pressing under the bar
pull ups (supinated) 3xme
day 5
Snatch 85x1
Clean and jerk 85x1
Back squat 85x3
week 7
snatch 87x1
snatch pull 105x3
push press heavy double
back squat 60x3
Day 2
squat jerk work up to a moderate double perfect form
Power clean heavy double
strict press 60x3
strict toe 2 bar 3xme
day 3
clean and jerk 87x1
clean pulls 100x3
front squat heavy double
day 4
power snatch heavy double
power clean and jerk heavy double
pull ups (supinated grip) 3xme
day 5
snatch 85x1
clean and jerk 85x1
back squat 60x3
week 8 deload
Week 9
Day 1
Snatch 85x1
santch pull 3x3x100%
power jerk work up to a moderate double
back squat 50x5
Day 2
Clean and jerk 85x1
clean pull 3x3x100%
strict press 50x5
Handstand work
Day 3
Power snatch work up to a moderate double
Power clean and push press work up to a moderate single
Dumb bell row 4x10
strict toe to bar 3xme
day 4
snatch 85x1
power clean and jerk 85x1
front squat 50x5
push press work up to a heavy triple
day 5
snatch 85x1
clean and jerk 85x1
back squat 50x5
Week 10
Day 1
Snatch 80x1
clean and jerk 80x1
snatch pull 95x3
back squat 50x5
power jerk work to a heavy double
day 2
power snatch work to a heavy single with perfect form
power clean and jerk work to a heavy single with perfect form
strict press
day 3
snatch 80x1
clean and jerk 80x1
clean pull 95x3
front squat 50x5
dumbell push press 4x5
day 4
power snatch+ohs work to a heavy single
power clean+ front squat+ jerk work to a heavy single
handstand work set up a square and walk around it both ways
day 5
snatch 85x1
clean and jerk 85x1
back squat 80x3
[166]
Week 11(11-18)
Day 1
snatch balance 3x3 as a warm up w/ light weight
Snatch 75x1
Snatch pull 3x3 @80%
Back Squat 50x5
Day 2
power snatch work up to a heavy double
power clean work up to a heavy single
strict press 4x5@ 50%
Day 3
Clean 75x1
Clean pull 3x3@80%
Front squat 50x5
Day 4
no hook power snatch work up to a heavy single
clean + front squat 70x1
Day 5
snatch 75x1
clean 75x1
jerk 3x2 up to 60%
back squat 50x5
{128}
week 12
Snatch 75x1
snatch pull 95x3
front squat work to a heavy triple
push press 3x3 moderate weight
Day 2
power clean work to a heavy double
jerk from rack 75x1
day 3
snatch 75x1
clean 75x1
jerk from rack 75x1
back squat work to a heavy triple
day 4
power snatch work up to heavy double
power clean work up to heavy double
strict press 3x3 moderate weight
day 5
snatch 75x1
clean and jerk 75x1
clean pulls 95x5
back squat 50x5
-149
week 13
Day 1 80x1
Snatch 80x1
snatch pull 95x5
Front squat work to a heavy triple at least 5lbs heavy then last week
Day 2
jerk from rack 80x1
Day 3
snatch 85x1
clean and jerk 85x1
back squat work to a heavy double
Day 4
power snatch work to a heavy double
power clean and jerk work to a heavy single
Day 5
snatch 80x2
clean and jerk 80x2
clean pulls 95x3
front squat work up to a heavy double
-121
week 14 (deload)
Day 1
clean grip snatch work up to a comfortable 3x3
snatch 65x2
push jerk 60x2
Front squat 60x5
Day 2
power clean work up to a moderate double (looking for speed)
jerk from rack 60x2
work on hanstand w/ legs split
Day 3
snatch 70x1
clean and jerk 70x1
back squat 60x5
Day 4
power snatch work up to a moderate double(speed)
power clean and jerk work up to a moderate double(speed)
Day 5
snatch 70x1
clean and jerk 70x1
clean pulls 90x3
front squat 60x5
week 15 (162)
day 1
snatch 70x2
snatch pull 100x4
power jerk work to a moderate double
back squats 65x3
day 2
clean pull 100x4
strict press work to a heavy triple
day 3
power snatch 70x2
front squat 60x3
Day 4
snatch 75x2
power clean 75x2
push press work to a heavy double
day 5
snatch 75x2
clean and jerk 75x2
clean pulls 100x4
back squat work to a heavy triple
week 16
day 1
snatch 75x2
snatch pull 100x4
back squats work up to a heavy double
power jerks 3x3 working up to a moderate weight
day 2
power clean and jerk work up to a heavy double
clean pull 100x4
strict press work to a moderate triple
day 3
power snatch work to a heavy single!!!!!
front squat work to a heavy double
day 4
snatch 70x2
power clean work to a heavy single
push press work to a moderate double
day 5
snatch 75x2
clean and jerk 75x2
back squat work to a heavy double
week 17
day 1
snatch 80x2
snatch pull 100x4
back squats work up to a heavy double
day 2
power clean and jerk work up to a heavy single
clean pull 100x4
strict press work to a moderate triple
day 3
power snatch work to a heavy single!!!!!
front squat work to a heavy single
day 4
snatch 70x2
power clean work to a moderate double
day 5
snatch 80x2
clean and jerk 80x2
back squat work to a heavy single
Week 18
Day 1
Snatch 75x2
Clean and jerk 75x2+2
snatch pull 85x5
back squat(no bounce) work up to a heavy set of 5
push press 70x5
Day 2
muscle snatch 4 sets to work up to a heavy single
power snatch 75x2
power clean and power jerk 75x2
clean pull 85x5
RDL 70x5
Day 3
snatch 75x2
clean and jerk 75x2
snatch deadlif 80x5
behind the neck jerk work to a heavy double
front squat work up to a heavy set of 5
Day 4
power snatch + ohs work to a heavy double
power clean + fs + power jerk work to a heavy double
box jumps 4x10 as high as possible
pull ups alt supinated/pronated
Day 5
Snatch 8x1@80-90%
clean and jerk 8x1@80-90%
back squat Work to a heavy set of 10
clean deadlif 80x5
Week 19
Day 1
Snatch 75x2
Clean and jerk 75x2+2
snatch pull 85x5
back squat(no bounce) work up to a heavy set of 5
push press 70x5
Day 2
muscle snatch 4 sets to work up to a heavy single
power snatch 75x2
power clean and power jerk 75x2
clean pull 85x5
RDL 70x5
Day 3
snatch 80x2
clean and jerk 75x2
snatch deadlif 80x5
behind the neck jerk work to a heavy double
front squat work up to a heavy set of 5
Day 4
power snatch + ohs work to a heavy double
power clean + fs + power jerk work to a heavy double
box jumps 4x10 as high as possible
pull ups alt supinated/pronated
Day 5
Snatch 8x1@80-90%
clean and jerk 8x1@80-90%
back squat Work to a heavy set of 8
clean deadlif 80x5
Week 1
Day 1(L)
Snatch 5x1 85+
Clean and jerk 5x1 85+
cond. 5 rounds of:
60+2:30 7/10
Day 2(M)
Snatch {emom} working up to a perfect heavy double
back squat Tempo 3:3:3 3x3 moderate weight
single arm kb carry 100m ea. Arm x3
hanstand work work on holds in a 2'x2' work to a maximum time for the day
Day 3(L)
Clean and jerk 5x2 80%+
Clean pulls 5x2 @100%
cond. 10 min row 5/10
Day 4(H)
Snatch 2x80
clean and jerk 2x80
front squat work to a heavy triple
strict press 4x3 heavy
Day 5(L)
Snatch emom 6x1 @80-90%
Jerk emom 5x1 @80-90%
cond. 6 rounds on assault bike
Week 2
Day 1(L)
Snatch 5x1 85+
cond. 5 rounds:
Day 2(H)
Back squat 4x2 work to a heavy double
Stone ground to shouler 5x3 heavy
Airodyne 10 mins 6/10 every min :10 sprint 10/10
Day 3(L)
clean pulls 5x2 @100%
Handstand work work on holds in a 2'x2' work to a maximum time for the day
Day 4(H)
Snatch work to a heavy single
Clean and jerk work to a heavy single
front squat 65x8
strict press+ puss press work to a heavy 2+2
Day 5(L)
Clean emom 6x1 @80-90%
jerk from rack emom 5x1 @80-90%
cond. 6x100m sprint 7/10 rest 2:1
Week 3
Day 1(L)
3 position Snatch 5x1 work up to a technichally heavy single
cond. 5 rounds of:
Day 2(M)
back squat Tempo 3:3:3 3x3 moderate weight
cond. 5 rounds ( for completion)
Day 3(L)
Clean pulls 5x2 @100%
cond. 10 min airodyne 5/10
Day 4(H)
Snatch pull + snatch work to a heavy but perfect single
power clean+ push jerk work to a heavy single
front squat work to a heavy double
Day 5(L)
clean emom 5x1 @80-90%
cond. 10 rounds
Week 4
Day 1(L)
Snatch 5x2 work up to a technichally heavy single
Clean and jerk 5x2 work up to a technichally heavy single
cond. 5 min row 6/10
Day 2(M)
Power snatch {emom} working up to a perfect heavy double
Front squat Tempo 3:3:3 3x3 moderate weight
Deadlif 5x5 moderate
cond. 10 rounds not for time
Day 3(L)
Clean and jerk 5x2 80
Clean pulls 5x3 @100
cond. 15 min airodyne 5/10
Day 4(H)
Snatch + ohs work to a heavy but perfect single
Clean+ push jerk work to a heavy single
Back squat work to a heavy double
push press 4x3 heavy
Day 5(L)
clean emom 5x1 @80-90%
cond. 3 rounds
Week 5
Day 1(M)
Snatch 5x1 90+
Back squat 5x5 heavy
cond. 5 rounds of:
Day 2(M)
Power snatch {emom} working up to a perfect heavy double
Strict dumbell press 5x10 heavy
Pull ups 4x60%
Cond. 4rounds of: 5 min row 5/10
Day 3(L)
Power Clean and jerk {emom} working up to a perfect heavy double
Deadlifs 5x5 Heavy
Day 4(M)
Snatch 2x80
clean and jerk 2x80
front squat 5x5
Day 5(H)
Snatch Work to a heavy single no more than 3 misses
clean and jerk work to a heavy single no more than 3 misses
Back squat work to a heavy double
cond. 7 rounds of:
Week 6 Deload
Day 1
Power snatch+ Ohs 4x2+2 @65-75 of power snatch
Back squat 5x5 @60%
cond. 20 Min of:
Day 2
Clean + fs + push jerk 4x1+1+1 @65-75%
Dumbell Strict press 5x12 moderate weight
Partner hamstring curls 3x8
Day 3
Snatch 5x2 70%
Clean and jerk 5x2+2 65-70%
cond. 5 rounds
Day 4
Snatch pull+ 3 pos snatch 5x1 at moderte weight( below knee, above knee, hip)
front squat 5x5 moderate
single leg dl 4x12ea.
Day 5
Hang clean and jerk 4x2+2 @70%
cond. 10 rounds
Week 7
Day 1
Muscle snatch 5x2 use as warm up
Snatch 5x1 80-90%
cond. 8 min amrap (heavy sandbag)
Day 2
Clean and Jerk 4x1+1+1 @65-75%
front squat 4x6 heavy
planks 3x1:20 each min
Day 3
Snatch 5x1 80-90%
Clean and Jerk 5x1 80-90%
Back Squat 4x6 heavy
single leg deadlifs 3x12ea.
Day 4
Power snatch work to a heavy double
Day 5
Snatch 5x1 80-90%
cond. 5 rounds:
strict toe to bar 4xme Exhale on the way up
Week 8
Day 1
No feet snatch 5x2 use as warm up
Snatch 5x1 80-92%
cond. 20 min of
Day 2
Clean and Jerk work to a heavy 1+2
banded anti rotation 3x:30
Day 3
Snatch 5x1 80-92%
Bent over row 3x12ea.
Day 4
Day 5
Snatch 5x1 80-92%
Physio ball hammie curls 4x10
cond. To be done 3 hours before or afer lifing
Week 9
Day 1(M)
Muscle snatch 5x2 use as warm up
Snatch 5x1 85-95%
Push press 4x3 heavy
cond. 12 min alternating emom
Day 2 (L)
Walk to be done early in the morning or late at night
low bar prowler push 10x50 m sprint 8/10
All 4's pri 4x5 breaths
long stretching/ yoga sequence
Day 3(H)
Snatch 5x1 85-95%
Back Squat 5x4 6:0:0(6 sec eccentric) 65%
Weighted pull ups 3x3(whatever weight 3 is a struggle at)
Day 4(L)
Day 5(H)
Snatch 5x1 85-95%
Clean pulls 4x3 105%
(w9)
Week 10
Day 1(M)
No feet snatch 5x2 use as warm up
Snatch 4x1 87-97%
cond. Airodyne
Day 2 (L)
high bar prowler push 5x50 m push
90-90 pri 4x5 breaths
long stretching/ yoga sequence
Day 3(H)
Snatch 4x1 87-97%
Front Squat 4x4 6:0:0(6 sec eccentric) 70%
Bent over row 3x12 heavy
Day 4(L)
Day 5(H)
Snatch 5x1 87-97%
Snatch pulls 4x10
(w9)
7 weeks out
Day 1(M)
Snatch 4x1 80-85%
Clean and jerk 4x1 80-85%
Back Squat 4x5 82%
Day 2 (L)
cond 20 mins of
push ups 5xme
strict toes to bar 5xme-2
Day 3(H)
Snatch 4x1 80-85%
Front Squat 4x5 82%
Day 4(L)
Day 5(H)
Snatch 5x1 82-87%
Snatch pulls 4x4 90%
Back Squat 4x5 85%
6 weeks out
Day 1(M)
Snatch 4x1 82-87%
Back Squat 5x4 85%
Day 2 (L)
cond 12 mins of
push ups 5xme
Day 3(H)
Snatch 4x1 82-87%
Front Squat 5x4 85%
Day 4(L)
Day 5(H)
Snatch 5x1 85-92%
clean pulls 4x4 90%
Back Squat 6x3 87%
5 weeks out
Day 1(M)
Power Snatch 4x1 85-90%
Power clean and jerk 4x1 85-90%
Back Squat 5x4 85%
Day 2 (L)
Snatch work up to a heavy single no more then 3 misses
Clean and jerk work up to a heavy single no more then 3 misses
Snatch 4x1 80-87%

Front Squat 6x4 87%
Day 4(L)
cond 12 mins of
Day 5(H)
Snatch 3x55%
Clean and Jerk 3x55%
Back Squat 5x2 80%
4 weeks out
Day 1(M)
Snatch 4x1 82-87%
Back Squat 4x4 85%
Day 2 (L)
cond 15 min emom
push ups 5xme
Day 3(H)
Snatch 4x1 82-87%
Front Squat 5x4 85%
Snatch pull 3x3 95%
Day 4(L)Optional day

Hang Power snatch work to a heavy double
Hang Power clean and jerk work to a heavy double
Day 5(H)
Snatch 5x1 85-92%
clean pulls 4x4 90%
Back Squat 6x3 87%
3 weeks out
Day 1(M)
Snatch 4x1 85-92%
Front Squat 6x3 90+%
Day 2 (L)
cond Run or row
pull ups 5xme
V holds 3x me
Day 3(H)
Close grip muscle snatch to warm up
Snatch 4x1 85-92%
Back Squat 6x3 90+%
Dumbell strict press 3x5 heavy
Day 4(L)
Power snatch work to a heavy single
power clean work to a heavy single
Day 5(H)
Snatch 4x1 80-92%
snatch pulls 4x4 90%
Back Squat work up to a heavy double
2 weeks out
Day 1(M)
Snatch 4x1 87-95%
Back Squat work up to a maximal double
Day 2 (L)
Day 3(H)
Snatch 4x1 80-92%
Front Squat work up to maximal double
Day 4(L)
Day 5(H)
Snatch work to a max snatch no more then 3 misses
Clean and Jerk work to a max snatch no more then 3 misses
Back Squat work to a heavy single
Comp week
Tuesday
Snatch 3x3@70
Clean and jerk 3x3@70
Back squat 3x3@85
Wednesday
Snatch 3x2@75
Front squat 3x2@*85-90
Thursday
Strech Your driving this day so make sure your drinking lots of water, and strech
yoga flow choose a longer yoga flow (30+ mins) and complete some time afer you
Friday
Snatch 3x2@70
Back squat 3x2@85-90
Saturday
rest
s69
Sunday c95
Snatch warm up 30 out)bar 22)30 power+ohs 20)35 power+ohs 18)40 power+ohs 16)40
clean and jerk 20 out)55power+fs and jerk 18)60 power+ fs and jerk 16)65 12)70 10)75
75%x2
95%x3
60%x10
60%x10
75%x2
95%x3
60%x10
75%x2
75%x2
60%x10
82%x2
100%x3
60%x10
60%x10
82%x2
100%x3
60%x10
85%x2
85%x2
60%x10
82%x2
100%3x3
60%x3
60%x3
82%x2
100%3x3
60%x3
82%x2
82%x2
60%x3
65%x2
65%x1
95%x3
80%x2
80%x2
85%x2
95x3
65x8
85x2
65x8
85x2
95x3
1x85
65x8
87x1
87x1
87x1
105x3
60x3
85x2
60x3
87x1
105x3
60x3
87x1
work up to a heavy double
87x1
87x2
85x3
90x1
105x3
then -10% 2x1
65x3
then -10% 2x2

65x3
90x1
100x3
then -10% 2x2
87x1
87x1
65x3
87x1
70x5
87x1
70x5
focus on getting tall and
87x1
87x1
70x5
87x1
87x1
70x5
85x1
85x1
100x3
65x5
then -10% 2x2

85x1
85x1
100x3
65x5
87x1
87x1
85x3
77x1
65x5
no misses
no misses
80x1
65x5
75x1
77x1
77x1
65x5
80x1
100x3
then -10%2x3
80x1
80x1
80x2
80x1
then -10%2x3
80x1
80x1
100x5
65x5
85x1
85x1
100x5
85x1
90x1
90x1
then -10% 2x2
85x1
85x1
100x3
70x2
65x2
65x5
65x2
75x1
75x1
65x5
75x1
75x1
90x3
65x5
75x1
100x4
-10% 2x2
70x3
-10%2x2
100x4
-10%2x3
75x2
75x2
70x3
80x1
80x2
-10% 2x2
80x1
80x1
100x4
80x1
105x3
-10%2x2
-10%2x2
100x4
2x75
-10%2x2
75x1
80x2
80x1
-10%2x2
85x1
105x3
-10%1x2
100x4
75x1
85x1
85x1
-10%1x2
80x2
80x2+2
85x5
-10%2x5
75x5
80x2
80x2
85x5
75x5
80x2
80x2
85x5
-10%2x2
85x5
80x2
80x2+2
85x5
-10%2x5
75x5
80x2
80x2
85x5
75x5
85x2
80x2
85x5
-10%2x2
85x5
:30 asault bike 7/10 intensity
-10% 2x2 emom
e for the day
1x85
1x85
-10% 2x3
:15 sec 9/10
100 m heavy sand bag carry(anyway)
-10% 2x2 emom

-10%2x2
e for the day
no more then 3 misses

no more then 3 misses
65x8
-15% 2x2+2
20 kb russian swings heavy
-10% 2x2 emom
50m sled push heavy
-10% 2x3
-10% 2x3
100 m sprint
5 min airodyne 6/10
-10% 2x2 emom
50 f heavy sled push
-10% 2x3
20 push ups
:20 asault bike 10/10 intensity

400 m run 5/10
1x85
1x85
-10% 2x2
1:00 sprint on airodyne 9/10
Week
1000 m row
5 strict T2b (exhale all air on the way up)

50 m sled drag(light)
5 push press
2x2 @80%
100 m heavy sand bag carry(anyway)
100 m 70lb kb carry(between legs)

2x2 @80%
2x2 80%
20 min slow run (hr 120-135)
10 burpess
20-30 mins
weight should be light enough to move relativly fast for all 10 sets
https://youtu.be/LgpOlZpVFcQ
1x2 @82%
1x2 82%
5x:20 me
20-30 mins
should be heavy
https://youtu.be/PfgBGJY4VEw
1x2 @85%
1x2 85%
1x90%
1x90%
20-30 mins
1000m row
2x2 @85%
1x2+2 @ 85%
2x2 80%
2x2+1 05%
1x92%
1x92%
20-30 mins
100 light sled push
2x1 @90%
2x1+1 @ 90%
1x2 85%
1x2+1 85%
1x95%
1x95%
1x 90%
1x 90%
20-30 mins
100 light sled push
2x60%
2x60%
1x87%
1x87%
1x8@70%
20-30 mins
15 kb swings
2x1 @90%
2x1+1 @ 90%
1x2 85%
1x2+1 85%
2x1 95%
2x1 92%
20-30 mins
5x 400/500 moderate pace (200m recovery between each set)
2x1 @95%
2x1+1 @ 95%
4x1 85-95%
4x1 85-95%
2x1 97%
2x1 97%
20-30 mins
4x1 85-95%
4x1 85-95%
20-30 mins
lots of water, and streching hip flexors and t spine

ete some time afer you arrive at your hotel
1x75
1x75
8)40 power+ohs 16)40 14)45 12)45 10)50 8)55 6)60 4)62 open at 65,67,
d jerk 16)65 12)70 10)75 8)80 6)85 4)87 open 90, 95or 92 then
77%x2
100%x3
60%x10
60%x10
77%x2
100%x3
60%x10
80%x2
80%x2
60%x10
85%x2
100%x3
60%10
60%x10
85%x2
100%x3
60%x10
3x10
87%x1
87%x2
60%x10
85+%4x2
70%x1
70%x1
85+% 4x2
70%x1
85%3x1
85%3x1
70%x1
70%x2
70%x1
100%x3
85%x2
85%x2
87%x2
100x3
65x8
87x2
65x8
87x2
100x3
1x85
65x8
90x1
90x1
90x1
105x3
65x3
90x2
65x3
90x1
105x3
65x3
90x1
90x2
90x1
85x3
92x1
105x3
72x8
72x8
92x1
100x3
90x1
90x1
72x8
90x1
70x5
90x1
70x5
speed
90x1
90x1
70x5
4x1@87-92%
4x1@87%-92%
70x5
87x1
87x1
100x3
72x5
90x1
90x1
100x3
72x5
90x1
90x1
90x1
80x1
75x5
85x1
75x5
80x1
80x1
80x1
75x5
85x1
100x3
85x1
85x1
85x1
85x1
85x1
85x1
100x5
70x3
87x1
87x1
105x3
87x1
92x1
92x1
90x1
90x1
105x3
75x1
70x1
70x3
70x1
80x1
80x1
70x3
80x1
80x1
90x3
70x3
80x1
100x4
75x3
100x4
80x1
80x1
75x3
85x1
85x1
85x1
85x1
100x4
85x1
105x3
100x4
2x2x80
80x1
85x1
85x1
90x1
105x3
100x4
80x1
90x1
90x1
85x2
85x2+2
87x5
77x5
85x2
85x2
87x5
77x5
85x2
85x2
90x5
90x5
85x2
85x2+2
87x5
77x5
85x2
85x2
87x5
80x5
85x2
85x2
90x5
90x5
single arm db press x10 ea.
4x1 90%+
3x1 90%+
rest 1:30
tempo kb front squat 5:1:5x5

65x8
10 strict toe to bar
50 sled drag walking backwards( with rope)

rest 1:30
2 stone to shoulder heavy
30 sit ups
Heavy stone over bar x4(set at mid chest height)

3x1 90%+
3x1 90%+
slam ball - slams from overhead x10
100 du
10 push up(exahling all air as you press)

50 m sled push( light)
5 front squats
tempo kb front squat 5:1:5x5
10 atlas stones ( bar at chest height)

10 russian kb swing 53
no headphones in should also be used to practice mindfulness

ove relativly fast for all 10 sets
rest 1:00
no headphones should also be used to practice mindfulness

2x2x82%
2x2+1 82%

400 m jog
2x2x85%
2x2+1 85%

100 m light sled drag
2x85%
2+1 85%

100 m light sled drag
2x65%
2x65%
1x2@80%
1x2@80%
2x2x85%
2x2+1 85%
ecovery between each set)
2x2 87%
2x2 87%
2 waves 1st: 4 sets to 92% 2nd :4 sets up to 95%


1x80
1x80
5 6)60 4)62 open at 65,67,70

90, 95or 92 then 97
80%x2
100%x3
60%x10 60%x10
60%x10 60%x10
80%x2
100%x3
60%x10 60%x10
82%x2
82%x2
60%x10 60%x10
87%x2
100%x3
60%x10 60%x12
60%x10 60%x12
87%x2
100%x3
60%x10 60%x12
87%x2 80%x1 85%x1

85%x1
60%x10 60%x12
75%x1 80%x1 85% max effort
75%x1 80%x1 85% max effort
75%x1 80%x1 85%x max effort

80%x2
75%x1 80%x1 85%x max effort
75%x2 75%x2
75%x1 75%x1
100%x3 100%x3
85%x2 87%x2
85%x2 87%x2
90%x2 92x2
105x3
65x8 65x8
87x2 87x2
65x8 65x8
90x2 92x2
105x3
1x87 1x87 1x87

65x8 65x8
90x1 90x1
90x1 90x1
92x1 85x2
105x3
72x8 72x8 72x8
90x2
72x8 72x8 72x8
92x1 85x2
105x3
72x3 72x3 72x3
92x1 92x1
92x1 95x1
92x1 95x1
85x3
95x1
105x3
75x8 80x7
75x8 80x7
95x1
100x3
92x1 92x1
92x1 92x1
75x8 80x7
92x1 85x1 87x1
70x5 70x5 70x5
85x1 87x1 90x1
70x5 70x5 70x5
92x1 85x2
92x1 85x2
70x5 70x5 70x5
70x5 70x5 70x5
4x1@87-92%
3x1@87-92%
105x3
77x5 77x5 77x5
80x1 85x1 90x1
80x1 85x1 90x1
105x3
77x5 77x5 77x5
92x1 87x2
92x1 87x2
90x1
85x1
77x3 77x3 80x3
75x2
77x5 77x3 80x3

85x1
82x1 77x2
82x1 85x1
77x3 77x3
87x1 87x1
87x1
87-90%3x1
87-90%3x1
90x1
90x1 90x1
90x1 90x1
75x3 80x3
90x1 92x1
90x1 92x1
105x3
90x1
85x2
85x2
92x1 92x1
92x1 92x1
105x3
80x1 85x1 85x1

72x1 75x1
75x3 77x3
75x1 75x1 80x1
80x1 85x1 87x1

80x1 85x1 87x1
75x3 77x3
85x1 87x1 90x1
85x1 87x1 90x1
75x5 77x5
4x1 85-90%
80x2 75x3 75x3
85x1 90x1
85x1 90x1
80x2 75x3 75x3
3x1 88%
88x1 90x1 90x1
4x1 88-92%
4x1 88-92%
4x1@90-95%
105x3
1x85
85x1 85x1
4x1@90-95%
4x1@90-95%
4x1@92-95%
105x3
85x1 85x1
As heavy as possible ,no more then 3 misses

As heavy as possible ,no more then 3 misses
85x2 85x2 87x2

85x2+2 85x2+2 87x2+2
87x5
77x5
75x2 80x2 85x2

75x2 80x2 85x2
87x5
80x5
85x2 85x2 87x2

85x2 85x2 87x2
90x5
90x5
85x2 87x2 90x1

85x2+2 87x2+2 90x1+1
90x5
80x5
85x2 85x2 85x2

85x2 85x2 85x2
90x5
80x5
90x1
85x2 87x2
90x5
90x5
rest 1 min
65x8
rest 1 min
rest as needed
rest 1 min
40 du
40 Kb swings
5 strict pull ups 200 m jog

50m carry
rest 1 min
2x70% 2x75%
2x70% 2x75%
87%x1 87%x1
90x1
70x5
70x5
70x5
70x5

Olympic Weightlifting Program

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Olympic Weightlifting Program

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Week 1

Week 4 Deload week

Snatch 4x1 80-87%

Back Squat 5x2 80%

Day 4(L)Optional day

then -10% 2x2

focus on getting tall and

then -10% 2x2

-10% 2x2 emom

e for the day

:15 sec 9/10

100 m heavy sand bag carry(anyway)

-10% 2x2 emom

no more then 3 misses

20 kb russian swings heavy

-10% 2x2 emom

50m sled push heavy

5 min airodyne 6/10

-10% 2x2 emom

50 f heavy sled push

:20 asault bike 10/10 intensity

5 strict T2b (exhale all air on the way up)

100 m heavy sand bag carry(anyway)

100 m 70lb kb carry(between legs)

20 min slow run (hr 120-135)

lots of water, and streching hip flexors and t spine

tempo kb front squat 5:1:5x5

10 strict toe to bar

50 sled drag walking backwards( with rope)

2 stone to shoulder heavy

Heavy stone over bar x4(set at mid chest height)

slam ball - slams from overhead x10

10 push up(exahling all air as you press)

tempo kb front squat 5:1:5x5

10 atlas stones ( bar at chest height)

no headphones in should also be used to practice mindfulness

no headphones should also be used to practice mindfulness

no headphones should also be used to practice mindfulness

no headphones should also be used to practice mindfulness

no headphones should also be used to practice mindfulness

no headphones should also be used to practice mindfulness

2 waves 1st: 4 sets to 92% 2nd :4 sets up to 95%

no headphones should also be used to practice mindfulness

2 waves 1st: 4 sets to 92% 2nd :4 sets up to 95%

5 6)60 4)62 open at 65,67,70

87%x2 80%x1 85%x1

75%x1 80%x1 85% max effort

75%x1 80%x1 85% max effort

75%x1 80%x1 85%x max effort

75%x1 80%x1 85%x max effort

1x87 1x87 1x87

72x8 72x8 72x8

70x5 70x5 70x5

85x1 87x1 90x1

70x5 70x5 70x5

70x5 70x5 70x5

77x3 77x3 80x3

77x5 77x3 80x3

80x1 85x1 85x1

75x1 75x1 80x1

80x1 85x1 87x1

80x2 75x3 75x3

As heavy as possible ,no more then 3 misses