elite olympic lifting
COACH : cal
WEEKS: 8
DAYS: 3 per week
This program focuses on the Olympic lifts – the snatch and the clean and jerk – with plenty of supplemental movements designed to hone skill, increase strength and build explosive speed. Work to master the movements performed by Olympians and learn to generate and apply power throughout the body.
Sample workouts:
Clean Bar Warmup (clean pulls, hang cleans, front squats, OH presses)
Power Clean @ 70%-80% 2x5, then 80%-95% 3x2
Push Jerk/Split Jerk @ 70%-80% 2x5, then 80%-95%+ 3x2
Trap Bar Deadlift @70%-80% 2x5, 80%-95% 3x2
Bench Press 5x4
Pullups 4x6
Rotational Banded Chop 3x16
Plate Crunch 3x16