[quote]jy6537 wrote:
I just recently started getting into the olympic lifts and am trying to incorporate the snatch and clean&jerk into my program. I’m trying to hit the o-lifts as frequently as possible during the week. How would you program something like bodybuilding/o-lifting with a program that you outlined in the olympic complex thread
LAYER 1
Main lift ramp to 1, 2 or 3RM
LAYER 2
Main lift
5 x 3 @ 65% (one set every 30 seconds)
5 x 2 with 10-20lbs more (one set every 30 sec)
5 x 1 with 10-20lbs more (one set every 30 sec)
LAYER 3
Barbell complex
2-3 sets
I was thinking:
Day 1
snatch 1rm
sghp 5x3, 5x2, 5x1
lats/back movement
Day 2
clean&jerk 1rm
cleans 5x3, 5x2, 5x1
shoulder press/laterals
Day 3
snatch ramp to 3rm
back squat ramp to 3rm
front squat 5x3, 5x2, 5x1
bis/tris
Day 4
clean & jerk ramp to 3rm
bench ramp to 1rm
bench 5x3, 5x2, 5x1
db bench
the weights i’m using for the o-lifts are still very light so i don’t think it’ll cause too much CNS fatigue. any thoughts?
[/quote]
I do not dislike the overall structure and set up. The only thing I don’t like is ramping up to a 1RM in the olympic lifts since you are just starting out. From my experience a lifter should not be allowed to go heavy, let alone max out, until his olympic lifting technique is not only solid but replicable (not a lot of set to set difference) and stable (doesn’t break down with heavier weights).
In that case it would be smarter to replace the ramp by 20-25 minutes of technical practice with light and moderate weight emphasizing perfect positions and speed.
So you can do a bit more strength work…
Something like:
DAY 1
Snatch practice 20 minutes
SGHP from blocks ramp to 1RM
SGHP from hang 6 sets of 3 at roughly 80%
Snatch-grip deadlift, start at SGHP weight and ramp up to a 3RM while maintaining perfect 1st pull positions
Snatch-grip dead-start row 3-4 sets of 6-8 reps
DAY 2
Clean & jerk practice 20 minutes
Power clean from hang ramp up to a technically-solid 3RM
Power clean from hang 6 sets of 3 with 80% of the 3RM
Dips 50 total reps in as few sets as possible
Overhead barbell triceps extension (same grip width as clean) 3-4 sets of 6-8 reps
DAY 3
Snatch practice 20 minutes
Power snatch from the hang ramp up to a technically-solid 3RM
Back squat ramp up to a 3RM
Power snatch from the hang 6 x 3 with 80% of your 3RM
Front squat ramp up to a 1RM
DAY 4
Clean & jerk practice 20 minutes
Power jerk ramp up to a technically solid 3RM
Power jerk 6x3 @ 80% of the 3RM
Push press 6 x 3 @ 60-70% of the power jerk 3RM
Full lateral raises 3-4 sets of 8-10 reps
