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4-Week Olympic Lifting Program

This 4-week training program follows a periodized structure with a deload in the final week. It focuses on the snatch, clean and jerk, and back squat with variations. Each week prescribes 3 lifting sessions with sets and rep schemes for each exercise targeting specific percentages of the lifter's 1RM. The goal is to peak performance through this block once a month for school-age lifters or those with limited training time.

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gabegraterol
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181 views5 pages

4-Week Olympic Lifting Program

This 4-week training program follows a periodized structure with a deload in the final week. It focuses on the snatch, clean and jerk, and back squat with variations. Each week prescribes 3 lifting sessions with sets and rep schemes for each exercise targeting specific percentages of the lifter's 1RM. The goal is to peak performance through this block once a month for school-age lifters or those with limited training time.

Uploaded by

gabegraterol
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
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1RM * Designed for Peaking once a month, giving a 4Week block ove

Snatch 100 * Percentages based on 1RM for each exercise


Clean & Jerk 115 * Scheme is Set X Rep
Power Snatch 100 * Some sets offer variety - Ex: Work to 3 singles at 90% OR 5x3 a
Power Clean 100 * 90%+ means 90% of best OR MORE if feeling good/light/easy
Snatch Pull 140 * Can run as is OR an entire Light Week before starting over wit
Clean Pull 100 * Great for school-age lifters or others with outside demands lim
Deadlift 100
RDL 100 * Muscle Snatch based on Power Snatch; Jerk Dip based on C&J
Back Squat 265 * Drop Snatch based on Snatch; Snatch from knees based on Ha
Front Squat 225 * Press from Rack based on Press
Hang Snatch 120
Push Press 85
Press 75

Week 1
Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch (3x1; 3x2) 90 90 90 85 85 85
Power Clean & Jerk (3x1; 3x2) 90 90 90 85 85 85
Snatch Pull (5x3) 140 140 140 140 140
OR 5x3 85% 119 119 119 119 119
Front Squat (3x1) 202.5 202.5 202.5
OR 5x3 85% 191.25 191.25 191.25 191.25 191.25
Triceps 5x10/Rows 6x5

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


Back Squat (3x1; 3x3) 238.5 238.5 238.5 225.25 225.25 225.25
Clean (5x2-3) 97.75 97.75 97.75 97.75 97.75
OR 3x1 90%, 3x2 85% 103.5 103.5 103.5 97.75 97.75 97.75
Hang Snatch w/ Straps (5x2-3) 102 102 102 102 102
Deadlift (5x3) 100 100 100 100 100
Situps 5x15-20 OR Dips 5x10

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


Snatch (3x1, 3x1-2) 90 90 90 85 85 85
C&J (3x1, 3x2) 103.5 103.5 103.5 97.75 97.75 97.75
Clean Pull (5x3) 100 100 100 100 100
OR RDL 5x5 85% 85 85 85 85 85
Front Squat (3x1 90%+, 3x3) 202.5 202.5 202.5 191.25 191.25 191.25
Jerk Dip (3x3) 115 115 115
ving a 4Week block overall

3 singles at 90% OR 5x3 at 85%


feeling good/light/easy
before starting over with First Heavy Week 1
with outside demands limiting training to 3Day/Week

h; Jerk Dip based on C&J


from knees based on Hang Snatch;

Week 2
Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch deadlift (1x1, 3x1-2, 3x3) 100 90 90 90 85 85
Power Snatch w/ straps (3x1, 3x2) 90 90 90 85 85 85
Power Clean + Push Press (5x3) 85 85 85 85 85
OR 3x1 90%, 3x3 85% 90 90 90 85 85 85
Back Squat (5x3) 225.25 225.25 225.25 225.25 225.25
OR 3x1-2 90% 238.5 238.5 238.5
Pullups/Side-bends 5x10

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5


Power Clean & Power Jerk (5x2) 85 85 85 85 85
Snatch from Knees w/ straps (3x2) 102 102 102
Clean Pull (5x3) 85 85 85 85 85
Drop Snatch (5x2-3) 80 80 80 80 80
Press from Rack (5x3) 63.75 63.75 63.75 63.75 63.75
OR 3x1 90%+ 67.5 67.5 67.5

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


Snatch w/ Straps (3x1, 3x1-2) 90 90 90 85 85 85
C&J (3x1, 3x2) 103.5 103.5 103.5 97.75 97.75 97.75
Jerk Recovery (5x3; power style) 100 100 100 100 100
Front Squat (3x1 90%+, 3x3) 202.5 202.5 202.5 191.25 191.25 191.25
Good Morning/Hyper Extension 5x5
Week 3
Set 7 Monday Set 1 Set 2 Set 3 Set 4 Set 5
85 Snatch (3x1, 3x2) 90 90 90 85 85
Power Clean (3x1, 3x2) 90 90 90 85 85
Jerk from Rack (5x2-3) 97.75 97.75 97.75 97.75 97.75
Squat (5x3) 225.25 225.25 225.25 225.25 225.25
Situps 5x15

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5


Front Squat (3x1 90%+, 3x3) 202.5 202.5 202.5 191.25 191.25
Jerk Dips (+10KG, 3x3) 115 115 115
Clean (3x2, 3x3) 97.75 97.75 97.75 92 92
Snatch Deadlift (5x3) 100 100 100 100 100
Triceps 5x10

Friday Set 1 Set 2 Set 3 Set 4 Set 5


Snatch (3x1 90%+, 3x2) 90 90 90 85 85
C&J (3x2) 97.75 97.75 97.75
OR 3x1 103.5 103.5 103.5
Snatch Pull From Box (5x3) 140 140 140 140 140
Drop Snatch (5x3) 80 80 80 80 80
Squat (5x3) 225.25 225.25 225.25 225.25 225.25
OR 3x1-2 238.5 238.5 238.5
Week 4 (Deload + Heavy)
Set 6 Monday (light) Set 1 Set 2 Set 3 Set 4
85 Muscle Snatch w/ Straps (5x2-3) 70 70 70 70
85 Push Press from Rack (3x3) 59.5 59.5 59.5
Front Squat (3x3) 157.5 157.5 157.5
Good Morning (5x5)

Set 6 Wednesday (light) Set 1 Set 2 Set 3 Set 4


191.25 Power Snatch w/ Straps (3x2-3) 70 70 70
Power Clean & Power Jerk (3x2) 70 70 70
92 Jerk Recovery (Split) 5x3 92 92 92 92
OR Rowing (5x5)
Situps 5x10

Set 6 Friday (Start Heavy) Set 1 Set 2 Set 3 Set 4


85 Snatch (3x1 90%+, 3x2) 90 90 90 85
C&J (3x1 90%+, 3x2) 103.5 103.5 103.5 97.75
Squat (3x1 90%+, 3x3) 238.5 238.5 238.5 225.25
Snatch Pull box (5x3) 119 119 119 119
Triceps (5x10)
Set 5
70

Set 5

92

Set 5 Set 6
85 85
97.75 97.75
225.25 225.25
119

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