T Nation

Olympic Lifting

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.