Post on 27-Oct-2015
LBEB Olympic Weightlifting Strength & Squat Program
Week 1:
Day1:
Snatch:
5x2 @ 75%
5x2 @ 80%
Snatch push press:
5x3 @ 80%
back squat:
20x3 @ 75% (EMOTM for 20 mins)
Clean RDL’s:
3x5 @ 120% (of clean)
Day 2:
Clean & jerk:
2x3 @ 85%
5x1 @ 87%
Push press: (Hold dip for 1 second)
7x3 @ 75%
Front squat: (2 sec pause on bottom)
6x3 @ 88%
Snatch deadlift + shrug at top:
3x5 @ 115%
Day 3:
Scarecrow Snatch:
Work up to max double
Muscle clean + push press:
work up to max double
Snatch deadlift off blocks below knee up 5Rm (pant-pooping weight)
Press: (Start at chin height and don’t go below it)
3x4 @ 85%
Day 4:
Snatch off low blocks:
Work up to heavy triple
Back squat:
2x20 w/ bodyweight on bar
100 side bends (50 each side), Use heavy as balls weight
4x20 DB rows
4x20 Lat pulldowns
Week 2:
Day 1:
Hang Snatch:
3x1 @ 77%
4x1 @ 82%
PP behind neck:
5x3 @ 80%
Back squats:
3x2 @ 92%
Snatch pulls:
3x3 @ 100%
Day 2:
Clean & jerk:
3x2 @ 87%
3x1 @ 92%
Press:
3x1 @ 92%
Front squat:
4x2 @ 90%
Clean high pull:
3x3 @ 130%
Day 3:
Hang clean + 3 front squats + jerk
work up to max with small jumps
8x10 rack pulls at knee level w/ 115% of deadlift weight (straps)
Day 4:
1-1/4 front squats:
Work up to max double with small jumps
3 press + 2 push press + 1 jerk:
Work up to max with small jumps
Week 3:
Day 1 :
Tall snatch:
work up to a medium 3 reps
Tall Clean:
work up to a medium 3 reps
Deep jerk practice: (practice that fast dip, don’t sit in the hole while dipping)
work up to medium heavy double
100 sidebends with heavy as balls DB or KB (50 per side)
Week 4:
Day 1:
Attempt new snatch PR
Attempt new Clean & jerk PR
Day 2:
Attempt new back squat PR
Attempt Push press PR
Week 5:
Day1:
Snatch:
2x2 @ 85%
5x2 @ 87%
Snatch push press:
5x3 @ 80%
back squat:
20x3 @ 70% (EMOTM for 20 mins)
Clean RDL’s:
3x5 @ 120% (of clean)
Day 2:
Clean & jerk:
2x3 @ 85%
5x1 @ 87%
Push press:
5x2 @ 90%
Front squat:
6x3 @ 88%
Snatch deadlift:
3x5 @ 130%
Day 3:
Tall Snatch:
Work up to max double
Muscle clean + push press:
work up to max double
Snatch deadlift off blocks below knee up 5Rm (pant-pooping weight)
Press:
3x4 @ 85%
Day 4:
Snatch off low blocks:
Work up to heavy triple
Back squat:
2x20 w/ bodyweight on bar
100 side bends (50 each side), Use heavy as balls weight
4x20 DB rows
4x20 Lat pulldowns
Week 6:
Day 1:
Snatch:
3x1 @ 87%
4x1 @ 92%
PP behind neck:
5x2 @ 87%
Back squats:
3x2 @ 92%
Snatch pulls:
3x3 @ 105%
Day 2:
Clean & jerk:
3x2 @ 87%
3x1 @ 92%
Press:
3x1 @ 92%
Front squat:
4x2 @ 90%
Clean high pull:
3x3 @ 130%
Day 3:
Hang clean + 3 front squats + jerk
work up to max with small jumps
8x10 rack pulls at knee level w/ 115% of deadlift weight (straps)
Day 4:
1-1/4 front squats:
Work up to max double with small jumps
3 press + 2 push press + 1 jerk:
Work up to max with small jumps
Week 7:
Day :
Tall snatch:
work up to a medium 3 reps
Tall Clean:
work up to a medium 3 reps
Deep jerk practice: (practice that fast dip, don’t sit in the hole while dipping)
work up to medium heavy double
100 sidebends with heavy as balls DB or KB (50 per side)
Week 8:
Day 1:
Attempt new snatch PR
Attempt new Clean & jerk PR
Day 2:
Attempt new back squat PR
Attempt Push press PR