Friday 17th November 2017,
CROSSFIT MASSILLON

4 Week Olympic Weightlifting Program- Competitors

Editorial Staff August 5, 2015 Performance Comments Off on 4 Week Olympic Weightlifting Program- Competitors
4 Week Olympic Weightlifting Program- Competitors

Rhythm and timing are essential to developing proficient Olympic lifts; however, faults and mistakes can overwhelm and delay the desired progress of any competitive or casual fitness enthusiast.

I believe the initial breakdown and emphasis on four core principles can set a foundation that will ultimately lead to the smoothest and most successful path to optimizing anyone’s snatch, clean, and jerk.

These four core principles are:
1. Overhead stability
2. Bar path
3. Extension
4. Head movement

The corresponding program may seem a bit segmented, isolated, or even slow in progressing, but I want you to keep in mind the core principles I am trying to establish and make concrete.

Week One

Day One
1. Jerk grip strict press with head tilt: 60% x10, 65% x10, 70% x10, 75% x8  – Chin up and eyes find the ceiling on each rep

2. Front squat: 70% x5x6 sets – Relaxed hands and high elbows

3. Hip clean: load by feel x3x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

4. Clean lift-off: 90-100% (% of full clean) x5x4 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Two
1) 1X snatch push press + 3X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 80% of snatch – Emphasis is to keep the joints stacked and bar positioned over the body’s midline

2) Hip power snatch + OHS: load by feel x3x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 85% x5, 90% x5, 95% x5x3 sets (percentage is of full snatch 1RM) – Reinforcing the knee position and vertical shins from day 1, #4

Day Three
1) Two-pause push press: 70% x5x6 sets – Pause in dip for 2 seconds and pause in head tilt 2 seconds finding ceiling with eyes

2) Back squat: 70% x5x6 sets

3) Hang snatch above knee with 2 pauses: load by feel x2x5-7 sets, ending at no more than 80% of 1RM snatch – Pause 2 seconds above knee and 2 second in OHS

4) Snatch lift-off: 90-100% of full snatch 1RM x5x4 sets – Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Four
1) Power clean above knee + front squat: load by feel x3x5-7 sets – Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

2) Clean-grip deadlift (CDL): 80% x5x6 sets (percentage of estimated 1RM of quality CDL)

3) Rack jerk with 2 pauses: 60-70% x2x6 sets – Pause in dip for 2 seconds and pause in head tilt 2 seconds, finding ceiling with eyes

Day Five
1) Back squat with pause: 70% x2x6 sets – First rep in each set has 3-5 second pause in the bottom

2) Snatch balance with 3-second pause in bottom: 3, 3, 3, 2, 2, 1 – Warming the receiving position and feeling the base of support and balance during pause

3) Snatch with 3-second lift-off: 12 reps total @ 75% – Emphasizing leg drive and controlled bar path during the initial pull to above the knee

4) Clean with 3-second lift-off + jerk with 3-second pause in split: 8-10 total reps @ 75% – Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split

Week Two

Day One
1. Jerk grip strict press with head tilt: 65% x10, 70% x10, 75% x8, 80% x6  – Chin up and eyes find the ceiling on each rep

2. Front squat: 65% X2, 72.5% X2, 77.5% X5X3 sets, 77.5% AMRAP – Relaxed hands and high elbows

3. Hip clean: load by feel x3x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

4. Clean lift-off: 95-105% (% of full clean) x5x4 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Two
1) 1X snatch push press + 3X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 80% of snatch – Emphasis is to keep the joints stacked and bar positioned over the body’s midline

2) Hip power snatch + OHS: 60% x3, 65% x3, 70% x3, 75% x3, 80% x3 – Emphasis on vertical torso and straight extension through the shoulders

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 85% x5, 90% x5, 95% x5x2 sets (percentage is of full snatch 1RM) – Reinforcing the knee position and vertical shins from day 1, #4

Day Three
1) Two-pause push press: 60% x2, 65% x2, 72.5% x5x2 sets, 77.5% AMRAP – Pause in dip for 2 seconds and pause in head tilt 2 seconds finding ceiling with eyes

2) Back squat: 65% x2, 72.5% x2, 77.5% x5x3sets, 77.5% AMRAP

3) Hang snatch above knee with 2 pauses: load by feel x2x5-7 sets, ending at no more than 80% of 1RM snatch – Pause 2 seconds above knee and 2 second in OHS

4) Snatch lift-off: 95-105% of full snatch 1RM x5x4 sets – Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Four
1) Power clean above knee + front squat: 60% x5, 65% x5, 70% x5, 75% x5, 80% x5 – Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

2) Clean-grip deadlift (CDL): 65% x2, 72.5% x2, 77.5% x5x3 sets, 77.5% AMRAP (percentage of estimated 1RM of quality CDL)

3) Rack jerk with 2 pauses: 60-70% x2x6 sets – Pause in dip for 2 seconds and pause in head tilt 2 seconds, finding ceiling with eyes

Day Five
1) Back squat with pause: 70% x2x6 sets – First rep in each set has 3-5 second pause in the bottom

2) Snatch balance with 3-second pause in bottom: 65% x3+1, 70% x3+1, 75% x3+1, 80% x2+1, 85% x2+1 65% x1+AMRAP – Warming the receiving position and feeling the base of support and balance during pause

3) Snatch with 3-second lift-off: 60% x5, 65% x5, 70% x5, 75% x5, 80% x5 (reps do not need to be consecutive but rather accumulated) – Emphasizing leg drive and controlled bar path during the initial pull to above the knee

4) Clean with 3-second lift-off + jerk with 3-second pause in split: 60% x3, 65% x3, 70% x3, 75% x3, 80% x3( reps do not need to be consecutive but rather accumulated) – Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split

Week Three

Day One
1. Jerk grip strict press with head tilt: 70% x10, 75% x8, 80% x6, 85% x5  – Chin up and eyes find the ceiling on each rep

2. Back squat: 50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP

3. Hip clean: load by feel x2x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

4. Clean lift-off: 100-110% (% of full clean) x4x4 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Two
1) 2X snatch push press + 2X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 90% of snatch – Emphasis is to keep the joints stacked and bar positioned over the body’s midline

2) Hip power snatch + OHS: 65% x5, 70% x3, 75% x3, 80% x3, 85% x3 – Emphasis on vertical torso and straight extension through the shoulders

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 85% x5 90% x5, 95% x5, 100% x5x2 sets (percentage is of full snatch 1RM) – Reinforcing the knee position and vertical shins from day 1, #4

Day Three
1) Push press: 50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP – Pause in dip for 2 seconds and pause in head tilt 2 seconds finding ceiling with eyes

2) Front squat: 50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP

3) Hang snatch above knee with 2 pauses: load by feel x1x5-7 sets, ending at no more than 90% of 1RM snatch – Pause 2 seconds above knee and 2 second in OHS

4) Snatch lift-off: 100-110% of full snatch 1RM x4x4 sets – Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Four
1) Power clean above knee + front squat: 65% x3, 70% x3, 75% x3, 80% x3, 85% x3 – Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

2) Clean-grip deadlift (CDL): 50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP (percentage of estimated 1RM of quality CDL)

3) Rack jerk with 2 pauses: 70-80% x2x6 sets – Finding ceiling with eyes and agressively throwing head back

Day Five
1) Back squat with pause: 70% x2x6 sets – First rep in each set has 3-5 second pause in the bottom

2) Snatch balance + OHS: 65% x3+1, 70% x3+1, 75% x3+1, 80% x2+1, 85% x(2+1)x2sets 70% x1+AMRAP – Bar should maintain a line over the base of support during each rep. Focus on control rather than speed

3) Snatch with 3-second lift-off: 65% x5, 70% x5, 75% x5, 80% x5, 85% x5 – Emphasizing leg drive and controlled bar path during the initial pull to above the knee

4) Clean with 3-second lift-off + jerk with 3-second pause in split: 65% x3, 70% x3, 75% x3, 80% x3, 85% x3 – Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split.

Week Four

Day One
1. Jerk grip strict press with head tilt: 70% x10, 75% x8, 80% x6, 85% x4 90% x3 – Chin up and eyes find the ceiling on each rep

2. Front squat: 75% x3x7 sets – Relaxed hands and high elbows

3. Hip clean: load by feel x2x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

4. Clean lift-off: 105-115% (% of full clean) x2x5 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Two
1) 1X snatch push press + 1X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 100% of snatch – Emphasis is to keep the joints stacked and bar positioned over the body’s midline

2) Hip power snatch + OHS: 70% x3, 75% x3, 80% x3, 85% x3 – Emphasis on vertical torso and straight extension through the shoulders

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 90% x5, 95% x5, 100% x5x3 sets (percentage is of full snatch 1RM) – Reinforcing the knee position and vertical shins from day 1, #4

Day Three
1) Push Press: 75% x3x7 sets

2) Back squat: 75% x3x7 sets

3) Hang snatch above knee with 2 pauses: load by feel 1×5-7 sets, ending at no more than 95% of 1RM snatch – Pause 2 seconds above knee and 2 second in OHS

4) Snatch lift-off: 105-115% of full snatch 1RM x2x5 sets – Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Four
1) Power clean above knee: 70% x3, 75% x3, 80% x2, 85% x2 – Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

2) Clean-grip deadlift (CDL): 75% x3x7 sets (percentage of estimated 1RM of quality CDL)

3) Rack jerk: 85-95% x1x6 sets

Day Five
1) Front squat with pause: 70% x2x6 sets – First rep in each set has 3-5 second pause in the bottom

2) Snatch balance + OHS: find max – Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.

3) Snatch with 3-second lift-off: 70% x3, 75% x3, 80% x3, 85% x3 (reps do not need to be consecutive but rather accumulated) – Emphasizing leg drive and controlled bar path during the initial pull to above the knee

4) Clean with 3-second lift-off + jerk with 3-second pause in split: 70% x2, 75% x2, 80% x2, 85% x2 (reps do not need to be consecutive but rather accumulated) – Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split

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