2014 Olympic weightlifting program

 

 

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
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