Hello olympic lifters

[dantheman04]

Hey Everyone, Im wonering when is the best day to incorperate oly lifts into my routine right now i do power cleans on back day but i would like to start inculding clean high pulls, snatch and snatch high pulls. this is my current split

Sun-shoulders
mon-off
tues-chest,tris
wed-back, bis
thurs-off
fri-legs,abs
sat-off

I'm not a bodybuilder i just find it more covienient for me with school and stuff t do a split and i do 45 min workouts at the most so any help i would appreciate so much. bcause maybe at somepoint i would like to start competeing in my community if possible. thanks for all those who are willing tp help a young lifter out and i train for strength not astetics.

[J.L.C.]

O-lifts don't fit very well into a split routine. They are full-body movements that should be trained frequently if you want to get proficient with them.

[dantheman04]

would it be better if i started 3 days a week??

[J.L.C.]

I don't know where you are in Manitoba, but this club is awesome:

http://www.herculesacademy.com/html/mwa.html

Starting at your age with some coaching would let you have a blast with the sport!

[dantheman04]

im bout 40 mins outta winnipeg

[dantheman04]

i was thinking for my program

mon-based around cleans
cleans 5x3
clean pull 3x5
deadlifts 3x5
chins 3x6
bb rows 3x6
bb curls 3x6
hammer curls 3x6

wed-bench day
bb bench 3x5
db bench 3x5
closegrip bench 3x5
dips 3x6
btn press 3x5
db press 3x6
upright rows 3x5

fri-snatch
snatch 5x3
snatch pull 3x5
back squats(atg)3x5
overhead squats 3x10
snatch grip dl 3x5
calf raises 3x10

[GoJu]

you should snatch, clean& jerk, and squat every session if you can, an indea if you want to incorporate some other exercises:

workout A

snatch 5 x 3
front squat 5 x 5
bench press 5 x 5
clean deadlifts 3 x 3

workout B

clean and jerk 6 x 2
back squat 5 x 5
press 5 x 5
snatch pull 4 x 4

you can add extras here or there, do ABA one week, BAB the next and go fromt there, good 3 day a week workout.

[dantheman04]

thanks man ill do that a just add certain exercises each workout that i want

[dantheman04]

for each day ill add like a couple more back exercises and some bis, next day chest and tris then some shoulders hows that

[J.L.C.]

for each day ill add like a couple more back exercises and some bis, next day chest and tris then some shoulders hows that

What are your goals?

[dantheman04]

im trying to increase 1.explosive strength 2.overall max strength 3. a bit of size(not my biggest priority)

[dantheman04]

my clean is really low compared to my deads,im trying to work on form but i cant find very good vids,any sites i can go to that are good?