T Nation

Olympic Lifting Program

Looking for a good one…can anyone point me in the right directions. thanks.

What do u guys think of this:

Olympic Lifting Phase

Day 1
Squat Clean 5x3
Power Clean 3x6
Push Jerk 5x3
Bench Press 5x5
Behind the Neck Press Snatch Grip 3x12
Chin-ups 2x6

Day 2
Snatch Squat 3x3, 2x2
Overhead Squats 5x6
Back Squats 3x10
Hyperextensions 3x12
Weighted Sit-ups 3x12

Day 3
Clean and Jerk 5x3
Hang Cleans 3x6
Behind the Neck Press Combination with overhead squats 3x3+3
Reverse Hang Clean 4x10
Bench Press 1x10, 1x7, 1x5, 1x3
Dumbbell Shrugs 3x5

Day 4
Hang Snatch Squat 4x6
Power High Pull/Shrug Snatch Grip 4x6
Front Squats 3x8
Good Mornings 4x10
Incline Sit-ups 3x10
Windmill 3x12

Do a google search for mikesgym and Coach Burgener.

Lots of great info and an Olympic lifting workout of the day.

If you’re new to Oly lifting, don’t clean and jerk or snatch. Power cleans, power snatches, millitary press and front squat and overhead squat. Also split jerks and hang cleans and hang snatches. Learn the lifts the right way from a proper coach.

Thank for the info on Mikes Gym site good stuff.

I am not new to olympic lifting. I have been doing it over 8 years and can do every lift with close to perfect form.

[quote]dr.shred wrote:
Thank for the info on Mikes Gym site good stuff.

I am not new to olympic lifting. I have been doing it over 8 years and can do every lift with close to perfect form.[/quote]

Queensland weightlifting association has some great programs. Gayle Hatch does, too. I followed his squat program and it really helped my o-lifts…and my legs freakin’ exploded in growth!

[quote]dr.shred wrote:
Thank for the info on Mikes Gym site good stuff.

I am not new to olympic lifting. I have been doing it over 8 years and can do every lift with close to perfect form.[/quote]

what are you numbers?

qwa.org

best stuff there man i love it.

mike’s gym is great too.

Thanks guys for the info.