Scribd
Upload
770 views7 pages

Olympic Lifting PR Guide

The document provides a 5-week training template to peak athletes for a 1RM test in the snatch and clean and jerk. The template progresses athletes through increasing percentages of their 1RM over 5 weeks, starting at 70% and working up to 90% in the final week before testing.

Uploaded by

Anonymous BEEeTPqi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
770 views7 pages

Olympic Lifting PR Guide

The document provides a 5-week training template to peak athletes for a 1RM test in the snatch and clean and jerk. The template progresses athletes through increasing percentages of their 1RM over 5 weeks, starting at 70% and working up to 90% in the final week before testing.

Uploaded by

Anonymous BEEeTPqi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 7

OLYMPIC

LIFTING
1RM
V1

MISFIT ATHLETICS OLY 1RM


OLY 1RM WEAKNESS TEMPLATE
Olympic Weightlifting is a major component of our sport and a lack of pro ciency in this
domain can dramatically impact your success in the sport. The goal of this template is
to peak athletes to hit a new 1RM in the Snatch and the Clean and Jerk.

GOALS
The goal of this plan is to get an athlete ready to peak their Olympic lifts at any given
time during the season.

HOW TO USE
Athletes aiming to PR their snatch and/or clean and jerk should start this template 6-
to-7 weeks prior to their competition/test. If on any given day the percentages aren’t
feeling possible, just knock 2.5-5% o and pick back up on the next session at the
correct percentage. Warming up properly will be a major factor in whether you can hit
these percentages each day or not. Another major factor is what you base your
percentages o . Prior to starting, athletes should test their 1RM Snatch and 1RM Clean
and Jerk so the percentage work is accurate. Do not attempt to PR either lift while
training with this template, no matter how good you're feeling, be patient.

HOW LONG?
This 5-week long template is peaking you to hit a new PR within two weeks
of completing the template.

Week 1 Week 2 Week 3 Week 4 Week 5


ff
ff
fi
WEEK 1

DAY MOVEMENT WORK NOTES

Monday CLEAN 6x3 @70%

Drop and reset each rep


Wednesday SNATCH 6x3 @70%

Saturday CLEAN AND JERK 6x3 @75%


WEEK 2

DAY MOVEMENT WORK NOTES

Monday CLEAN 6x3 @75%

Wednesday SNATCH 6x3 @80%

Drop and reset each rep

Saturday SNATCH 6x3 @80%

SPLIT JERK 6x3 @80%


WEEK 3

DAY MOVEMENT WORK NOTES

Monday CLEAN 8x2 @80%

Drop and reset each rep


Wednesday SNATCH 8x2 @80%

Saturday CLEAN AND JERK 8x2 @80%


WEEK 4

DAY MOVEMENT WORK NOTES

Monday CLEAN 8x2 @85%

Wednesday SNATCH 8x2 @90%

Drop and reset each rep

Saturday SNATCH 8x2 @90%

SPLIT JERK 8x2 @90%


WEEK 5

DAY MOVEMENT WORK NOTES

Monday CLEAN 4x1 @90% +

Work up as heavy as feel


will allow you WITHOUT
Wednesday SNATCH 4x1 @90% +
hitting a PR

Saturday CLEAN AND JERK 4x1 @90% +

You might also like