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Combining Olympic Lifting and Bodybuilding?

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]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

1 Like

[quote]Christian Thibaudeau wrote:

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

[/quote]

What do you think about condensing it into 3 workouts and lifting 4-5x a week and rotating through? i was thinking doing a clean and jerk, snatch, and push press/bench days (bench is really lagging and something I want to bring up).

Day 1
Clean and jerk practice
Power clean from hang ramp up to a technically-solid 3RM
Power clean from hang 6 sets of 3 with 80% of the 3RM
Power jerk ramp up to a technically solid 3RM
HS Dips(regular dips irritate my shoulders)/OH Tri Ext

Day 2
snatch practice
Power snatch from the hang ramp up to a technically-solid 3RM
Power snatch from the hang 6 x 3 with 80% of your 3RM
Back squat ramp up to a 3RM
snatch grip dead-start row/lat pulldowns

Day 3
Push Press ramp up to 3rm
Bench ramp to 3rm
bench 6x3 with 80% of 3rm
db incline bench 3-4 sets of 6-8
Laterals 3-4 sets of 8-10

For day 1 I’m not too sure if the power jerk ramp to 3rm should be right after my first exercise or if it’s okay where it is. As for everything else, how does it look?