Olympic Weightlifting program

Week One
 

Monday Morning		1.5 hour session
1.	Power Snatch	90% 2 sets x 1, 85% 2 sets x 2
2.	Split Jerk from racks	90% 2 sets x 1
3.	Front Squat	90%
Monday Afternoon		2.0 hour session
1.	Snatch	90%
2.	C&J	90%
3.	Front Squat	85% 2 sets x 2
Tuesday Morning		1.0 hour session
1.	Front squat	90%
2.	Power Clean	90% 2 sets x 1
Tuesday Afternoon		1.0 hour session
1.	Power Snatch	85% 3 sets x 1
2.	Back Squat	80% 3 sets x 1
Wednesday Morning		1.5 hour session
1.	Front Squat	90% 2 sets x 1
2.	Snatch	85% 2 sets x 1
3.	Split Jerk from racks	90% 2 sets x 1
Wednesday Afternoon		2.0 hour session
1.	C&J	95% 2 sets x 1
2.	Power Snatch	100%
3.	Front Squat	100%
Thursday Morning		0.5 hour session
1.	Snatch	warm up
2.	C&J	warm up
Friday Morning		1.5 hour session
1.	Power Snatch	85% 3 sets x 1
2.	Split Jerk from blocks	85% 2 sets x 1
3.	Front Squat	90% 2 sets x 1
Friday Afternoon		2.0 hour session
1.	Snatch	100%
2.	C&J	100%
Saturday Morning		1.0 hour session
1.	Power Clean	90% 2 sets x 1
2.	Front squat	95%
Week Two
Monday Morning		2.0 hour session
1.	Front Squat	90%
2.	Power Snatch	95%, 90% 2 sets x 1
3.	Split Jerk from racks	90% 3 sets x 1
4.	Front Squat	90% 2 sets x 1
Monday Afternoon		2.0 hour session
1.	Snatch	95% 3 sets x 1,
2.	C&J	95% 2 sets x1
3.	Front Squat	100%
Tuesday Morning		1.0 hour session
1.	Front squat	90% 3 sets x 1
2.	Power Clean	90% 2 sets x 1
Tuesday Afternoon		1.0 hour session
1.	Power Snatch	95% 2 sets x 1
2.	Back Squat	90% 3 sets x 1
Wednesday Morning		1.5 hour session
1.	Front Squat	95% 2 sets x 1
2.	Snatch	100%
3.	Split Jerk from racks	95% 2 sets x 1
Wednesday Afternoon		2.0 hour session
1.	Front Squat	100%
2.	Power Snatch	95% 2 sets x 1
3.	C&J	90% 2 sets x 1
4.	Back Squat	100%
Thursday Morning
1.	Snatch	warm up
2.	C&J	warm up
Friday Morning		1.5 hour session
1.	Power Snatch	85% 3 sets x 1
2.	Split Jerk from racks	85% 2 sets x 1
3.	Front Squat	90% 2 sets x 1
Friday Afternoon		1.5 hour session
1.	Snatch	100%
2.	C&J	100%
Saturday Morning		1.0 hour session
1.	Power Clean	90% 2 sets x 1
2.	Front squat	95%
Week Three
Monday Morning		2.0 hour session
1.	Front Squat	95%, 90% 2 sets x 1
2.	Snatch	95%
3.	Split Jerk from racks	95%
4.	Front Squat	90% 2 sets x 2
Monday Afternoon		2.0 hour session
1.	Front Squat	95% 2 sets x 1
2.	Snatch	100%
3.	C&J	100%
4.	Back Squat	95%
Tuesday Morning		1.0 hour session
1.	Power Clean	90% 3 sets x 1
2.	Back Squat	90% 3 sets x 1
Tuesday Afternoon		1.0 hour session
1.	Power Snatch	95%
2.	Front Squat	95%
Wednesday Morning		2.0 hour session
1.	Front Squat	95% 2 sets x 1
2.	Snatch	100%
3.	Split Jerk from racks	95% 2 sets x 1
4.	Front Squat	100%
Wednesday Afternoon		2.0 hour session
1.	Front Squat	95% 2 sets x 1
2.	Power Snatch	100%
3.	C&J	100%
4.	Back Squat	95% 3 sets x 1
Thursday Morning
1.	Snatch	warm up
2.	C&J	warm up
Friday Morning		1.5 hour session
1.	Power Snatch	85% 3 sets x 1
2.	Split Jerk from racks	85% 3 sets x 1
3.	Front Squat	95%
Friday Afternoon		2.0 hour session
1.	Snatch	100%
2.	C&J	100%
Saturday Morning		1.0 hour session
1.	Power Clean	95% 3 sets x 1
2.	Front squat	100%
Week Four
Monday Morning		2.0 hour session
1.	Front Squat	95%, 90% 2 sets x 1
2.	Snatch	95%
3.	Split Jerk from racks	95%
4.	Front Squat	90% 2 sets x 1
Monday Afternoon		2.0 hour session
1.	Front Squat	95% 2 sets x 1
2.	Snatch	100%
3.	C&J	100%
4.	Back Squat	95%
Tuesday Morning		1.0 hour session
1.	Power Clean	90% 2 sets x 1
2.	Back Squat	90% 2 sets x 1
Tuesday Afternoon		1.0 hour session
1.	Power Snatch	95%
2.	Front Squat	95%
Wednesday Morning		2.0 hour session
1.	Front Squat	95% 2 sets x 1
2.	Snatch	100%
3.	Split Jerk from racks	95% 2 sets x 1
4.	Front Squat	100%
Wednesday Afternoon		2.0 hour session
1.	Front Squat	95% 2 sets x 1
2.	Power Snatch	100%
3.	C&J	100%
4.	Back Squat	95% 3 sets x 1
Thursday Morning
1.	Snatch	warm up
2.	C&J	warm up
Friday Morning		1.5 hour session
1.	Power Snatch	85% 3 sets x 1
2.	Split Jerk from racks	85 % 3 sets x 1
3.	Front Squat	95%
Friday Afternoon		2.0 hour session
1.	Snatch	100%
2.	C&J	100%
Saturday Morning		1.0 hour session
1.	Power Clean	95% 3 sets x 1
2.	Front squat	100%

 

 

Week Five
Monday Morning		2.0 hour session
1.	Front Squat	95%, 90% 2 sets x 1
2.	Snatch	95%
3.	Split Jerk from racks	95%
4.	Front Squat	90% 3 sets x 1
Monday Afternoon		2.0 hour session
1.	Front Squat	95%
2.	Snatch	100%
3.	C&J	100%
4.	Back Squat	95%
Tuesday Morning		1.0 hour session
1.	Power Clean	90% 2 sets x 1
2.	2. Back Squat	90% 2 sets x 1
Tuesday Afternoon		1.0 hour session
1.	Power Snatch	95%
2.	Front Squat	95%
Wednesday Morning		1.0 hour session
1.	Front Squat	95% 2 sets x 1
2.	Snatch	100%
3.	Split Jerk from racks	95% 2 sets x 1
4.	Front Squat	100%
Wednesday Afternoon		2.0 hour session
1.	Front Squat	95%
2.	Power Snatch	100%
3.	C&J	100%
4.	Back Squat	95% 2 sets x 1
Thursday Morning		0.5 hour session
1.	Snatch	warm up
2.	C&J	warm up
Friday Morning		1.5 hour session
1.	Power Snatch	90% 2 sets x 1
2.	Split Jerk from racks	90% 2 sets x 1
3.	Front Squat	95%
Friday Afternoon		2.0 hour session
1.	Snatch	100%
2.	C&J	100%
Saturday Morning		1.0 hour session
1.	Power Clean	95%
2.	Front squat	100%
Week Six
Monday Morning		2.0 hour session
1.	Front Squat	95%, 90% 2 sets x 1
2.	Snatch	95%
3.	Split Jerk from racks	95% 2 sets x 1
4.	Front Squat	90% 3 sets x 1
Monday Afternoon		2.0 hour session
1.	Front Squat	95%
2.	Snatch	100%
3.	C&J	100%
4.	Back Squat	95%
Tuesday Morning		1.0 hour session
1.	Power Clean	95% 2 sets x 1
2.	Front Squat	95%
Tuesday Afternoon		1.5 hour session
1.	Snatch	90% 3 sets x 1
2.	C&J	85% 3 sets x 1
3.	Front Squat	90% 2 sets x 1
Wednesday Morning		2.0 hour session
1.	Front Squat	95% 2 sets x 1
2.	Snatch	95%
3.	Split Jerk from racks	95% 2 sets x 1
4.	Front Squat	100%
Wednesday Afternoon		2.0 hour session
1.	Front Squat	95%
2.	Snatch	100%
3.	C&J	100%
4.	Front Squat	90% 2 sets x 1
Thursday Morning		0.5 hour session
1.	Snatch	warm up
2.	C&J	warm up
Friday Morning		1.5 hour session
1.	Power Snatch	90%
2.	Split Jerk from racks	90%
3.	Front Squat	95%
Friday Afternoon		2.0 hour session
1.	Snatch	100%
2.	C&J	100%
Saturday Morning		1.0 hour session
1.	Power Clean	95 % 3 sets x 1
2.	Front squat	100%
Week Seven
Monday Morning		2.0 hour session
1.	Front Squat	95% 2 sets x 1
2.	Snatch	95%
3.	C&J	90%
4.	Front Squat	90% 2 sets x 2
Monday Afternoon		2.0 hour session
1.	Front Squat	90% 2 sets x 1
2.	Snatch	100%
3.	C&J	100%
4.	Back Squat	95%
Tuesday Morning		1.0 hour session
1.	Power Clean	100%
2.	Front Squat	95%
Tuesday Afternoon		1.5 hour session
1.	Snatch	90% 3 sets x 1
2.	C&J	90% 3 sets x 1
3.	Front Squat	90% 2 sets x 1
Wednesday Morning		2.0 hour session
1.	Front Squat	95% 2 sets x 1
2.	Snatch	95%
3.	Split Jerk from racks	95% 2 sets x 1
4.	Front Squat	100%
Wednesday Afternoon		2.0 hour session
1.	Front Squat	95%
2.	Snatch	100%
3.	C&J	100%
4.	Front Squat	90% 2 sets x 1
Thursday Morning		0.5 hour session
1.	Snatch	warm up
2.	C&J	warm up
Friday Morning		1.5 hour session
1.	Power Snatch	90%
2.	Split Jerk from racks	90%
3.	Front Squat	95%
Friday Afternoon		2.0 hour session
1.	Snatch	100%
2.	C&J	100%
Saturday Morning		1.0 hour session
1.	Power Clean	95% 3 sets x 1
2.	Front squat	100%
Week Eight
Monday Morning		2.0 hour session
1.	Front Squat	95% 2 sets x 1
2.	Snatch	95%
3.	C&J	90%
4.	Front Squat	90% 2 sets x 2
Monday Afternoon		2.0 hour session
1.	Front Squat	90% 2 sets x 1
2.	Snatch	100%
3.	C&J	100%
4.	Back Squat	95%
Tuesday Morning		1.0 hour session
1.	Power Clean	100%
2.	Front Squat	95%
Tuesday Afternoon		1.5 hour session
1.	Snatch	90% 3 sets x 1
2.	C&J	90% 3 sets x 1
3.	Front Squat	90% 2 sets x 1
Wednesday Morning		2.0 hour session
1.	Front Squat	95% 2 sets x 1
2.	Snatch	95%
3.	Split Jerk from racks	95% 2 sets x 1
4.	Front Squat	100%
Wednesday Afternoon		2.0 hour session
1.	Front Squat	95%
2.	Snatch	100%
3.	C&J	100%
4.	Front Squat	90% 2 sets x 1
Thursday Morning		0.5 hour session
1.	Snatch	warm up
2.	C&J	warm up
Friday Morning		1.5 hour session
1.	Power Snatch	90%
2.	Split Jerk from racks	90%
3.	Front Squat	95%
Friday Afternoon		2.0 hour session
1.	Snatch	100%
2.	C&J	100%
Saturday Morning		1.5 hour session
1.	Front Squat	90% 2 sets x 1
2.	Power Clean	100%
3.	Front squat	100%

 

Week Nine
Monday Morning		2.0 hour session
1.	Front Squat	100%
2.	Snatch	100%
3.	C&J	90%
4.	Front Squat	95% 2 sets x 1
Monday Afternoon		2.0 hour session
1.	Front Squat	90% 2 sets x 1
2.	Snatch	100%
3.	C&J	100%
4.	Back Squat	95%
Tuesday Morning		1.0 hour session
1.	Power Snatch	100%
2.	Front Squat	95%
Tuesday Afternoon		1.5 hour session
1.	Snatch	90% 3 sets x 1
2.	C&J	90% 3 sets x 1
3.	Front Squat	90% 2 sets x 1
Wednesday Morning		2.0 hour session
1.	Front Squat	100%
2.	Snatch	100%
3.	Split Jerk from racks	95% 2 sets x 1
4.	Front Squat	100%
Wednesday Afternoon		2.0 hour session
1.	Front Squat	95%
2.	Snatch	100%
3.	C&J	100%
4.	Front Squat	95% 2 sets x 1
Thursday Morning		1.0 hour session
1.	Power Clean	100%
2.	Front Squat	100%
Friday Morning		1.5 hour session
1.	Power Snatch	90%
2.	Split Jerk from racks	90%
3.	Front Squat	95%
Friday Afternoon		2.0 hour session with 30 minutes rest between Snatch and C&J
1.	Snatch	100% (P.R. attempts if possible)
2.	C&J	100%(P.R. attempts if possible)
Saturday Morning		1.5 hour session
1.	Front Squat	90% 2 sets x 1
2.	Power Clean	100%
3.	Front squat	100%
Week Ten
Monday Morning		2.0 hour session
1.	Front Squat	100%
2.	Snatch	100%
3.	C&J	90%
4.	Front Squat	95% 2 sets x 1
Monday Afternoon		2.0 hour session
1.	Front Squat	90% 2 sets x 1
2.	Snatch	100%
3.	C&J	100%
4.	Back Squat	95%
Tuesday Morning		1.0 hour session
1.	Power Snatch	100%
2.	Front Squat	95%
Tuesday Afternoon		1.5 hour session
1.	Snatch	90% 3 sets x 1
2.	C&J	90% 3 sets x 1
3.	Front Squat	90% 2 sets x 1
Wednesday Morning		2.0 hour session
1.	Front Squat	100%
2.	Snatch	100%
3.	Split Jerk from racks	95% 2 sets x 1
4.	Front Squat	100%
Wednesday Afternoon		2.0 hour session
1.	Front Squat	95%
2.	Snatch	100%
3.	C&J	100%
4.	Front Squat	95% 2 sets x 1
Thursday Morning		1.0 hour session
1.	Power Clean	100%
2.	Front Squat	100%
Friday Morning		1.5 hour session
1.	Power Snatch	90%
2.	Split Jerk from racks	90%
3.	Front Squat	95%
Friday Afternoon		2.0 hour session with 30 minutes rest between Snatch and C&J
1.	Snatch	100% (P.R. attempts if possible)
2.	C&J	100% (P.R. attempts if possible)
Saturday Morning		1.5 hour session
1.	Front Squat	90% 2 sets x 1
2.	Power Clean	100%
3.	Front squat	100%
Week Eleven
Monday Morning		2.0 hour session
1.	Front Squat	100%
2.	Snatch	100%
3.	C&J	90%
4.	Front Squat	95% 2 sets x 1
Monday Afternoon		2.0 hour session
1.	Front Squat	90% 2 sets x 1
2.	Snatch	100%
3.	C&J	100%
4.	Back Squat	95%
Tuesday Morning		1.0 hour session
1.	Power Snatch	100%
2.	Front Squat	95%
Tuesday Afternoon		1.5 hour session
1.	Snatch	90% 3 sets x 1
2.	C&J	90% 3 sets x 1
3.	Front Squat	90% 2 sets x 1
Wednesday Morning		2.0 hour session
1.	Front Squat	100%
2.	Snatch	100%
3.	Split Jerk from racks	95% 2 sets x 1
4.	Front Squat	100%
Wednesday Afternoon		2.0 hour session
1.	Front Squat	95%
2.	Snatch	100%
3.	C&J	100%
4.	Front Squat	95% 2 sets x 1
Thursday Morning		1.0 hour session
1.	Power Clean	100%
2.	Front Squat	100%
Friday Morning		1.5 hour session
1.	Power Snatch	90%
2.	Split Jerk from racks	90%
3.	Front Squat	95%
Friday Afternoon		2.0 hour session with 30 minutes rest between Snatch and C&J
1.	Snatch	100% (P.R. attempts if possible)
2.	C&J	100% (P.R. attempts if possible)
Saturday Morning		1.5 hour session
1.	Front Squat	90% 2 sets x 1
2.	Power Clean	100%
3.	Front squat	100%
Week Twelve
Monday Morning		2.0 hour session
1.	Front Squat	100%
2.	Snatch	100%
3.	C&J	90%
4.	Front Squat	95% 2 sets x 1
Monday Afternoon		2.0 hour session
1.	Front Squat	90% 2 sets x 1
2.	Snatch	100%
3.	C&J	100%
4.	Back Squat	95%
Tuesday Morning		1.0 hour session
1.	Power Snatch	100%
2.	Front Squat	95%
Tuesday Afternoon		1.5 hour session
1.	Snatch	90% 3 sets x 1
2.	C&J	90% 3 sets x 1
3.	Front Squat	90% 2 sets x 1
Wednesday Morning		2.0 hour session
1.	Front Squat	100%
2.	Snatch	100%
3.	Split Jerk from racks	95% 2 sets x 1
4.	Front Squat	100%
Wednesday Afternoon		2.0 hour session
1.	Front Squat	95%
2.	Snatch	100%
3.	C&J	100%
4.	Front Squat	95% 2 sets x 1
Thursday Morning		1.0 hour session
1.	Power Clean	100%
2.	Front Squat	100%
Friday Morning		1.5 hour session
1.	Power Snatch	90%
2.	Split Jerk from racks	90%
3.	Front Squat	95%
Friday Afternoon		2.0 hour session with 30 minutes rest between Snatch and C&J
1.	Snatch	100% (P.R. attempts if possible)
2.	C&J	100% (P.R. attempts if possible)
Saturday Morning		1.5 hour session
1.	Front Squat	90% 2 sets x 1
2.	Power Clean	100%
3.	Front squat	100%

 

Week Thirteen
Monday Morning		2.0 hour session
1.	Front Squat	100%
2.	Snatch	100%
3.	C&J	90%
4.	Front Squat	95% 2 sets x 1
Monday Afternoon		2.0 hour session
1.	Front Squat	90% 2 sets x 1
2.	Snatch	100%
3.	C&J	100%
4.	Back Squat	95%
Tuesday Morning		1.0 hour session
1.	Power Snatch	100%
2.	Front Squat	95%
Tuesday Afternoon		1.5 hour session
1.	Snatch	90% 3 sets x 1
2.	C&J	90% 3 sets x 1
3.	Front Squat	90% 2 sets x 1
Wednesday Morning		2.0 hour session
1.	Front Squat	100%
2.	Snatch	100%
3.	Split Jerk from racks	95% 2 sets x 1
4.	Front Squat	100%
Wednesday Afternoon		2.0 hour session
1.	Front Squat	95%
2.	Snatch	100%
3.	C&J	100%
4.	Front Squat	95% 2 sets x 1
Thursday Morning		1.0 hour session
1.	Power Clean	100%
2.	Front Squat	100%
Friday Morning		1.5 hour session
1.	Power Snatch	90%
2.	Split Jerk from racks	90%
3.	Front Squat	95%
Friday Afternoon		2.0 hour session with 30 minutes rest between Snatch and C&J
1.	Snatch	100% (P.R. attempts if possible)
2.	C&J	100% (P.R. attempts if possible)
Saturday Morning		1.5 hour session
1.	Front Squat	90% 2 sets x 1
2.	Power Clean	100%
3.	Front squat	100%
Week Fourteen
Monday Morning		2.0 hour session
1.	Front Squat	100%
2.	Snatch	100%
3.	C&J	90%
4.	Front Squat	95% 2 sets x 1
Monday Afternoon		2.0 hour session
1.	Front Squat	90% 2 sets x 1
2.	Snatch	100%
3.	C&J	100%
4.	Back Squat	95%
Tuesday Morning		1.0 hour session
1.	Power Snatch	100%
2.	Front Squat	95%
Tuesday Afternoon		1.5 hour session
1.	Snatch	90% 3 sets x 1
2.	C&J	90% 3 sets x 1
3.	Front Squat	90% 2 sets x 1
Wednesday Morning		2.0 hour session
1.	Front Squat	100%
2.	Snatch	100%
3.	Split Jerk from racks	95% 2 sets x 1
4.	Front Squat	100%
Wednesday Afternoon		2.0 hour session
1.	Front Squat	95%
2.	Snatch	100%
3.	C&J	100%
4.	Front Squat	95% 2 sets x 1
Thursday Morning		1.0 hour session
1.	Power Clean	100%
2.	Front Squat	100%
Friday Morning		1.5 hour session
1.	Power Snatch	90%
2.	Split Jerk from racks	90%
3.	Front Squat	95%
Friday Afternoon		2.0 hour session with 30 minutes rest between Snatch and C&J
1.	Snatch	100% (P.R. attempts if possible)
2.	C&J	100% (P.R. attempts if possible)
Saturday Morning		1.5 hour session
1.	Front Squat	90% 2 sets x 1
2.	Power Clean	100%
3.	Front squat	100%
Week Fifteen
Monday Afternoon		1.5 hour session
1.	Snatch	100%
2.	C&J	100%
3.	Front Squat	100%
Tuesday Afternoon		1.0 hour session
1.	Power Snatch	90% 2 sets x 1
2.	Front Squat	90%
Wednesday Afternoon		1.5 hour session
1.	Snatch	100%
2.	C&J	100%
3.	Front Squat	95% 2 sets x 1
Thursday Afternoon		0.5 hour session
1.	Snatch	warm up
2.	C&J	warm up
Friday Afternoon		1.0 hour session
1.	Snatch	100%
2.	C&J	90% 2 sets x 1
Saturday Morning		0.45 hour session
1.	Power Clean	90%
2.	Front squat	90% 2 sets x 1
Week Sixteen
Monday Afternoon		1.5 hour session
1.	Snatch	100%
2.	C&J	85% 2sets x 1
Wednesday Afternoon		1.5 hour session
1.	Snatch	85% 2 sets x 1
2.	C&J	80% 2 sets x 1
Friday Afternoon		0.5 hour session
1.	Snatch	60% 3 sets x 1
2.	C&J	60% 3 sets x 1
Sunday - Competition