In about one month I am going to start getting into olympic lifting and I would like someone to critique the program I have written. I have a fair amount of knowlegde in the oly lifts and have trained them before. I also hope to find a coach to help critique my technique.
ME exercises & assitance
Snatch ? above knee, below knee and floor
Powersnatch ? above knee, below knee and floor
Snatch pulls - above knee, below knee and floor
Assistance ? Overhead squats, snatch grip deads, wide grip overhead presses
Cleans ? above knee, below knee and floor
Powercleans ? above knee, below knee and floor
Clean pulls - above knee, below knee and floor
Assitance ? front squats, back squats, clean grip deads, RDL?s
Jerk presses ? push presses, overhead rack lockouts, DB presses, steep incline DB presses
Speed exercises & assistance
Snatch ? drop jumps, all squats with bands
Cleans ? jump squats, drop jumps, all squats with bands
Jerk press ? push presses, steep incline DB press (with bands), pushup drop-jumps
Training split (week 1)
Monday:
A) clean speed work (squats w/ bands)
B) clean ME work
C) clean assistance work 5-8 reps
D) clean assistance work 8-12 reps
E) any upper back work possible
Wednesday:
A) snatch speed work (squats with bands)
B) snatch ME work
C) snatch assistance work 5-8 reps
D) snatch assistance work 8-12 reps
E) any upper back work possible
Friday
A) Jerk press speed work (presses w/ bands)
B) Jerk press ME work
C) Jerk press assistance work 8-10 reps
Week 2
Monday:
A) Clean speed work (jumping variation)
B) Clean ME work (new exercise)
C) Clean assistance work 6-10 reps
D) Any upper back work possible
Wednesday:
A) snatch speed work (jumping variation)
B) snatch ME work (new exercise)
C) snatch assistance work 6-10 reps
D) any upper back work possible
Friday:
A) Jerk press speed work (pushup drop-jumps)
B) Jerk press ME work (new exercise)
C) Jerk press assistance 6-10 reps
D) Any upper back work
Week 3
Back to week one, with new ME and possibly speed exercise.
Thanks in advance for any help with this. It is greatly appreciated.