Extended olympic weightlifting program

Week 1

 

Extended olympic weightlifting program
Day 1
exercice reps weight
General Low hang/high hang snatch 1-1 X 8 80%-DM(daily max)
General Clean 1 X 10 80%-DM
General 1/4 Front sqauts 4 X 5 100% clean
General Strict press 8-8-8-8 40% Jerk
General
Specific extras    
Clean floating clean shrugs 4 X 5 100%
Jerk Push press 3 X 10 70%
Snatch Tall sqaut snatch 4 X 5 -50%
Day 2
exercice reps weight
General Tall split jerks 3 X 6 50%-
General Power snatch 2 X 10 70% – DM
General 1/2 – Full back sqaut 2-1 /3 X 5 80%
General Sots press behind neck 5 X 5 record
General
Specific extras    
Clean hang sqaut clean 3 X 5 60%
Jerk Behind neck jerk 2 X 6 60%
Snatch Drop snatch 2 X 6 60%
Day 3
exercice reps weight
General Floating snatch shrugs 5 X 6 75-100%
General Barski clean reps 5 70%-DM
General 1st clean pull 2 X 8 100%-110%
General Tall Snatch High pulls 5 X 5 40%
General
Specific extras    
Clean floating clean shrugs 4 X 5 100%
Jerk Push press 3 X 10 70%
Snatch Tall sqaut snatch 4 X 5 -50%
Day 4
exercice reps weight
General clean – jerk 1-2/2 X 6 70%
General Muscle snatch 3 X 5 40-50%
General 1/2-full Front sqaut 1-1/2 X 5 75%
General Deadlift ( 1up-4down)sec 2 X 5 110% clean
General
Specific extras    
Clean hang sqaut clean 3 X 5 60%
Jerk Behind neck jerk 2 X 6 60%
Snatch Drop snatch 2 X 6 60%
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