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 |