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Thread: Olympic Lifting Routine?

  1. #1
    Wannabebig Member
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    Olympic Lifting Routine?

    Just seemed kind of slow here and not many threads about Oly lifting. There really aren't many resources out there, so I was wondering how you guys structure your oly lifting workouts. When I'm oly lifting I break mine up like:

    Monday - Snatch Day
    Snatch Variations (off blocks, power snatch, hang snatch, etc)
    Snatch assistance (drop snatch, snatch high pulls, overhead shrugs, etc)

    Tuesday - Jerk Day
    Jerk Variations (split jerk, push jerk)
    Jerk Assistance (jump squat, shoulder presses, 1/4 front squat, etc)

    Thursday - Clean Day
    Clean Variations
    Clean Assistance (clean high pulls, front squats, etc)

    Friday - Remedial Day
    Regular Benching and Back Squats
    Typical BB training

    Anybody else?

  2. #2
    Baby Seal Clubber ElPietro's Avatar
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    Ford do you compete in oly lifts? Or just do it for fun? I guess it would be interesting to periodized an oly program, into a larger scope program, but usually I don't often see this translate into additional power in the other lifts. Sometimes I'll incorporate hang cleans into my routine but other than that haven't given it a try.

    Just trying to figure out the "why" behind a full blown oly program, if you don't oly lift.

    Of course, for me, every day is jerk day, as I'm a big meany. :evillaugh
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  3. #3
    Wannabebig Member
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    Naw. I just do it for fun every once in a while. I'll take a month here and there and focus on them just to mix things up. It's great for really nailing my posterior chain (no jokes you sick bastard), legs, and traps. I still incorporate their variations, as well as stuff like high pulls, overhead squats and the like into my normal routines though.

    BTW, get yourself a girl. All your jerk days will be snatch days instead.

  4. #4
    Baby Seal Clubber ElPietro's Avatar
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    Pfft! I'm going to see my pet cougar tonight so ha!
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  5. #5
    Banned SalahG's Avatar
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    Try this...

    Monday- Heavy Snatch, Heavy Clean, Heavy Push Press, 5 sets of 5 reps, your last sat being you 5 rep max

    Wednesday- Light Snatch, Light Clean, Light Push Press, 5 sets of 5 reps, all sets being 60% of you 5 rep max

    Friday- Medium Snatch, Medium Clean, Medium Push Press, 5 sets of 5 reps, all sets being 80% of your 5 rep max


    You follow this for 4 weeks than follow the same format except for 5 sets of 3 reps for 4 weeks, than after that you do the same thing except 5 sets of 2 reps but for only 3 weeks, than you max out and start over again.

  6. #6
    Administrator chris mason's Avatar
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    Check out the journal of a member named "Blitzforce". He incorporates a great deal of Olympic work into his routine.

  7. #7
    Wannabebig Member
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    Thanks, Salah. Good stuff, Chris. Those online journals seem like a good resource. I'm starting one up now. I'll take a couple pics too. Check out my home gym. The only thing not seen is some 20kg and 10kg bumper plates.
    Attached Images Attached Images

  8. #8
    Administrator chris mason's Avatar
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    Very nice. Bumper plates are definitely a plus for the Olympic stuff.

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