OL WSB Training Log

Its “kindof” random. For ME-Snatch/Squat I’ve chose from(OL back squat, PL back squat, low box squat, overhead squat, snatch deadlift, sumo deadlift). For ME-Clean/Bench I choose from (3" block bench, 5" block bench, CG Incline Press, jerks, front squat, clean deadlift). I rotate the lifts every 1-2 weeks. It gets tricky because I’m trying to strengthen weak point in both OL and PL. I perform the full snatch and clean & jerk on the DE days, cycling the intensities. Every 6-8 weeks I’ll max out the bench in a shirt and the squat in a suit. I max out the snatch and C & J every 4 weeks or so.

Hope this helps.

So you don’t use portions of oly lifts for your ME exercises? hmm… I like how you are trying to increase you OL and PL at the same time. Thanks for your help. This is really kind of an interesting idea for me.

What would you think about this for pure OL:

ME Clean&Jerk:
exercise 1: pick a lift that mimicks a portion of the clean and Jerk(pulls off blocks, jerk presses, clean grip dead, front squat etc…)
Exercise 2-5: followed by one exercise for each portion of the lift and use the repetition method(rather then one exercise for each muscle group)

exercise 6: chose one exercise for fixing imbalances anywhere you might find them(face pulls, shoulder retractions, etc…)

ME Snatch:
Same basic thing only with snatch specific exercises

DE C&J:
exercise 1: powerclean and push press(cycle like you normally would)
exercise 2-5: one exercize for each portion of the lift.
Exercise 6: fix imbalances

DE Snatch:
exercise 1: PowersnatchP(cycle normally)
Exercise 2-6: same as above only for the snatch.

I’m competing in an OL Saturday, so this work will be kind of a taper week. I will only done a GPP workout on Friday as a means to stretch, increase circulation, and helps with nerves. I plan on opening with 110kg on snatch and 130kg on clean & jerk.

TUESDAY AM

SNATCH
70kgx1,1,1 90kgx1,1,1 100kgxmiss,1
C&J
90kgx1+1 110x1+1,1+1 120x1+1,1
SNATCH PULLS
90kgx3 100x3 110x2 121x1 130x1
DE BOX SQUATS
6x2x225lbs
HYPERS superseted with BALL CRUNCHS
3x10

THURSDAY AM

SNATCH
40kgx3,2,1 50x1,1 70x1,1,1 90x1,1
C & J
50kgx3+1 70x2+1 90x1+1 110x1+1,1+1 115x1
CLEAN PULLS
110kgx3 130x2 140x1 151x1
DE-BENCH PRESS
185lbsx8x3