Weekly Olympic Weightlifting

Weightlifting W/C 1st October 2018

September 30, 2018

Session 1

 

Clean & Jerk

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

2 @ 80%

 

Clean

Max Clean for the Day

Start at 85%

 

Accessory work

 

Session 2

 

Snatch Pull + Snatch

2@ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

 

Front Squats

5 @ 75% x2

5 @ 80% x2

4 @ 85% x2

-Work up in 5’s

&


Weightlifting W/C 24th September

September 23, 2018

Session 1

Power Clean + Power Jerk + Split Jerk

65% x2 sets

70%

75%
80% x2 sets

85% x2 sets

90% - if hit all reps

 

Sotts Press

5 x 4 sets

- Keep track of weight and

aim to improve each time programmed.

 

Back squat / Accessory work

 

Session 2

 

Power Snatch + Snatch Balance + OHS

65% x2

70% x


Week Beginning 17th September

September 16, 2018

Session 1 

 

SNATCH 

3@65%

3@70%

3@75%

2@80%

2@85%

1@90%

1@95%

 

RDL's 

5 @80% X 4 SETS 

  • If athlete is unsure, work up to a weight to hold for prescribed reps 

ACCESSORY WORK 

 

 

SESSION 2

 

CLEAN AND JERK 

2@70%

2@75%

80% X 2 SETS 

 

CLEAN SHRUGS 

6 @85% X 2 

6 @95% X 2 

 

ACCESSORY WORK 


Week beginning 10th September

September 12, 2018

Session 1 - 

Snatch balance + OHS 

3@65%

2@70%

2@75%

2@80%

1@85% x2

Snatch Pulls 

4@ 100% x2

4@110% x2

Jerk 

8x4 sets - With an empty bar - no weight!

 

Session 2 - 

2 Cleans + power clean 

60% x2 sets

65% x2 sets 

70%

75%

80%

85% if hit all reps 

 

Clean Deadlift - to knee (First Pull)

5@ 75% x2

5@ 80% x2 

  • No rebounding from floor, controlled movements

Accessory work 


Saturday 8th September 2018

September 3, 2018

Clean + Clean &
Jerk + Jerk


2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
2 @ 80%
1 @ 85%

Strict press


5 @ 45%
5 @ 50%
3 @ 55%
3 @ 60%
- Based off
push
jerk/power
jerk


Wednesday 5th September 2018

September 3, 2018

Snatch pull +
Snatch

2 @ 65%
70% x2 sets
2 @ 75%
80% x2 sets
2 @ 85% x2 sets

Press behind neck
Snatch grip
5 @ 50%
5 @ 55%
3 @ 60%
3 @ 65%

Jerk
8 x 4 sets
With an empty
barbell – no
weight!


Wednesday 29th Aug

August 29, 2018

Snatch + hang snatch

3 x 2 @50%

3 x 2 @85-87.5%

 

Hang clean

3 x 2 @50%

3 x 2 @85-87.5%

 

Clean pulls

5 x 4 @120%


Wednesday 22nd Aug

August 22, 2018

Power snatch

3 x 3 @50%+

3 x 3 @85%

 

Hang Clean pull + Clean

3 x 2 @50%+

3 x 2 @85-87.5%

 

Deadlift 15RM

 

Saturday 25th Aug

 

BTN snatch push press

3 x 3 @50%

3 x 3 @85%

 

Clean and Jerk


Wednesday 15th Aug

August 15, 2018

Snatch + OHS

3 x 2 @50%+

3 x 3 @85-87.5%

 

Power clean+clean

3 x 2 @50%+

3 x 3 @85%

 

Front squat 31X1

4 x 5 AHAFA

 

Saturday 18th Aug

Snatch balance

4 x 2 @50%+

4 x 1 @100-110%

 

Snatch + 2 x OHS


Wednesday 8th Aug

August 8, 2018

Muscle snatch

3 x 3 @50%+

3 x 3 @70%

 

2x Clean +jerk

3 x 1 @50%+

4 x 1 @@85-87.5%

 

Back squat 15RM

 

Saturday 11th Aug

Overhead squat

3 x 3 @50%+

3 x 3 @100%

 

2 x Snatch Pull + snatch

3 x 2 @50%+


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