Sample Programming

Olympic Lifting

*SAMPLE WEEK*

Day 1

  • 3×5 Tall Snatches (Focus on pulling under fast, post shrug
  • 4×2 Muscle Snatches (Drop Singles)
  • Build to heavy Snatch Pull + Hang Snatch
  • 6 Min EMOM: 1 Snatch @ 78%+
  • 3×5 Long Hang Snatch Pulls @ 90% of 1RM
  • 5×5 Behind-The-Neck, Snatch Grip Push Press @ 75% of 1RM
  • Accessory: 2 Rounds
    • 30 Banded Face Pulls
    • 20 Bent Over Rear Delt Flys

Day 2

  • 3×4 Back Squat @ 82-85%
  • 3×8 (per leg) Back Rack Forward Lunges (Heavy)
  • 3×8-10 Band (Above Knee) Barbell Good Mornings (Heavy)
  • 4x :30 sec PVC Paddle On GHD
  • 3×15 Weighted Back Extensions

Day 3

  • 5×5 Strict Pullups
  • Build to Heavy 6: Narrow Grip Bench Press
  • 4×8-10 (3 sec lower, 1 sec hold at top) Banded DB Tempo Bent Over Row
  • 3×10 Split Jerk Stance Barbell Strict Press
  • 3x :40 sec (per side) Side Plank Holds

Day 4

  • 3×5 Tall Power Cleans (with pause in catch)
  • 5×3 Tempo Power Cleans @ 65%+ (3 sec above knee then explode)
  • Build to heavy: 1 Power Clean (Drop) + 1 Squat Clean
  • 6 Min EMOM: 1 Clean @ 78%+
  • Accessory:
    • 3×8 Ring Face Pulls
    • 3×20 DB Shrugs (Heavy)

Day 5

  • 3×6 Back Squats @ 75%+
  • 3 x 3 (rack and rest 10 sec) + 3 Front Squat Clusters @ 70-73%
  • 3x 6/6 Cossack Squats
  • Accessory:
    • 2/3×40 Banded Hamstring Curls
    • 2×10 Deadbugs
    • 2×40 BB Side Bends