Olympic Training – Week of April 5

Olympic Training is back!

You have a few options before beginning the Olympic Cycle. You can jump right in and use your 1RM numbers you currently have. Post Open, they probably are not too far off, but feel free to retest and jump right into the cycle.

If you do wish to test before starting, budget an extra 20-40 mins so you can test quickly and fall in to Day 1. Limit yourself to 20-25 minutes each for Snatch Test, and Clean and Jerk Test. Eventually you will also want to test your Back Squat, Front Squat, and Deadlift (same rules apply 20-25 minutes to find your 1rm). Also, when testing, try and limit your reps to 20 – 25 pulls, squats etc. Including warm up sets!

Here is the entire week 1 program for Olympic Training

Day 1

Power Snatch + Snatch – 60% x (1+2) x 4 (% of power snatch)
Jerk – 60%x3x2, 65%x3x2
Clean Pull – 85%x5x4
Back Squat – 60%x8, 65%x6, 70%x6x2

Day 2

Power Clean + Clean – 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean)
Snatch Balance – 60%x3x4
Push Press – 70%x5x4
Muscle Snatch – 50%x4, 55%x4, 60%x3x2
3 sets; no rest:
15 Sit Ups
12 Barbell Row

Day 3

3-Position Clean – 60%x1x2, 65%x1x2
Power Jerk + Jerk – 60% x (2+1) x 2, 65% x (2+1) x 2
Clean Deadlift – 90%x5x4
Front Squat – 60%x6x2, 65%x5, 70%x3

Day 4

3-Position Snatch – 60%x1x2, 65%x1x2
Snatch Pull – 85%x5x4
Snatch Push Press – 65%x5x2, 70%x5x2
Good Morning – 25%x6x3 (% of Back Squat)
3 sets; no rest:
15 Back Extensions
15 DB Presses

Day 5

Snatch – 55%x3, 60%x3, 65%x3, 70%x2, 75%x1
Clean & Jerk – 55%x3, 60%x3, 65%x3, 70%x2, 75%x1
Back Squat – 60%x6x2, 65%x6, 70%x4x2
Block Snatch Pull (mid-thigh) – 90%x5x3

Enjoy team! Hit up Coach Donny or Coach Ryan with questions!