| 2014 BST Olympic weightlifting cycle | ||
| Main aims of program: | ||
| Increase olympic weightlifting technical competency | ||
| Increase olympic weightlifting lifts | ||
| Decrease possibility for injury | ||
| 8 Week program | ||
| WEEK 1 day 1 | ||
| REPS | WEIGHT | |
| Clean power shrug (1st pull pause) | 6-6-6-6 | 80% Clean |
| Power jerks (1/2 squat) | reps10-10-10 | 40% Jerk |
| Snatch straight leg deadlifts | 5-5-5-5 | 30% Snatch |
| Back squat | 5-5-5-5-5 | 70% Back squat |
| Barbell rotations | 8p/s | 20/15kg |
| WEEK 1 day 2 | ||
| REPS | WEIGHT | |
| snatch shrugs ( 1st pull pause ) | 6-6-6-6 | 60% Snatch |
| Front squats | reps 3-3-3-3 | 80% Front squat |
| Behind neck press | reps 8-8-8-8 | 30% Snatch |
| Box squats | 7-7-7-7-7 | 40% Back squat |
| Plate windmills | 8p/s | 20/15kg |
| WEEK 1 day 3 | ||
| REPS | WEIGHT | |
| Muscle snatch | 5-5-5-5 | 40% snatch |
| Clean hang shrug | 4-4-4-4-4 | 70% clean |
| Over head sqauts | reps 12-12-12 | 50% Snatch |
| Back sqaut | 5-5-5-5-5 | 70% Back sqaut |
| Single arm KB press | 10p/s X 3 | 24/16kg |