Week 1 Day 5

Snatch Max

Clean and Jerk Max

Back Squat
Find your 5 RM

No lifting on day 6 and 7.  We will start back up on week 2 day 1!

Week 1 Day 4

NHNF Snatch (No hook grip and no foot movement)

5 sets of 2 reps with 90 seconds rest.  Use a weight that you can still keep good form. (you should not miss reps)

Jerks from the rack

5 sets of 2 reps with 90 seconds rest.  Stay light and work on speed and positions.

Today should be fairly light, to rest up for tomorrow!

Week 1 Day 3

Day 3

Hang Snatch from below knee
3 sets of 2 reps with 90 seconds of rest

Klokov Complex (deadlift+ 3 snatch hang pulls+ snatch)
3 sets of 1 complex with 90 seconds of rest

Hang Clean and Jerk (from below the knee)

3 sets of 2 reps with 90 seconds of rest

Shankle Complex (deadlift+3 hang clean pulls+hang clean + 2 jerks)

3 sets of 1 complex with 90 seconds of rest 

Front Squat

3 sets of 5 reps with 2 minutes and 30 seconds of rest 

Week 1 Day 2

Snatch from the floor
1 rep on the minute for 20 minutes with approximately 60-70% 1RM

Push Press from behind the neck
3 sets of 5 reps with 2 minutes rest between sets.  Use a weight that is difficult to preform for 5 reps with good form.

Pendlay Row
3 sets of 5 reps with 2 minutes rest between sets.  Use a weight that is difficult to perform with good form.

Prone Sweeping exercise
2 sets of 10 reps with 2 minutes rest between sets. Stay light.

Week 1 Day 1 Olympic Lifting Workout

So this is going to be a beginner/intermediate program for Olympic Style Weightlifting.  I will post the first day of the program today, so here we go!  Please post if this is something that is interesting to you or if you have any questions. 

Hang Snatch from mid thigh (use straps)

 3 sets of 2 reps with 90 seconds of rest. 

Use a weight that you can do with good form and work your way up until you get 3 work sets in with good form and no missed reps. Do not let go of the bar for all the reps.  

Hang Snatch from mid thigh (use straps)

3 sets of 3 reps with 90 seconds of rest.

Drop the weight by 20% from the first exercise and work on technique. Hold onto the bar the whole time.

Rest 15 Minutes before starting the rest of this workout.

Jerks from the rack

3 sets of 3 reps with 90 seconds of rest.

Use a weight that you can do with good form and no missed reps.  After you recover each rep lower the bar back down to the rack position (don't drop it on the floor or on the blocks, the goal is for you to keep your hands on the bar the whole time)

Hang Cleans from mid thigh 

5 sets of 1 rep with 90 seconds of rest.

Use  weight that is sub maximal.  Work on good technique.  

Back Squat (high bar)

3 sets of 7 reps with 2 minutes and 30 seconds rest between sets.  use a weight that is challenging to complete the rep range with good from.  About 65-70% of your 1RM.