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BendtheBar 06-05-2011 01:43 PM

Olympic Lifting Routine
 
Olympic Lifting Routine

Olympic Lifting

Day1
Clean 5 x 3
Power Clean 3 x 6
Push Jerk 5 x 3
Behind the Neck Press Snatch Grip 3 x 12
Vertical jump 3 x 6

Day2
Snatch 5 x 6
Overhead Squats 5 x 6
Squats 3 x 10
Hyperextensions 3 x 12
Weighted Sit Ups 3 x 12

Day3
Snatch 4 x 6
Overhead Squats 4 x 6
Front Squats 3 x 8
Good Mornings 4 x 10
Incline Sit Ups 3 x 10
Sprint 3 x 20 meters

Day4
Clean + Jerk 5 x 3
Hang cleans 3 x 6
Behind the Neck Press combined with Overhead Squats 3 x 3+3*
Jump Squats (no more than 50% one-rep max) 3 x 3

Note that there are no rest days specified, the four days should be completed within a week, a rest day should be taken whenever the lifter feels they need it

justme 05-01-2013 04:33 PM

very nice btb

my second lower day looks like the day 3 in here,without the snatch of course


really usefull for me



wondering,why squats and overheaded squat at the same time?

1Strength 06-05-2013 03:45 AM

That's a lot of volume...tiring!


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