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.