Oly program feedback- shoulder and knee pain :(

[Hurrrr]

Long time lurker. Need some advice from the Oly brahs here. I joined up with a Crossfit gym earlier this year, picked up Oly lifting for about 3 months now. The trainer at the gym provides the program and its been alright so far however the training program seems to push 1rep maxes nearly every week and it takes me 2 hrs to actually get through 1 session (inc warmup, stretches, post workout stretch/foam rolling). I've also got some shoulder pain and behind the knee pain and had to stop couple days ago, could this be related to the program or I just need to have some concrete? Can I get some feedback on whether this program is legit or not?



Current 2 week cycle- 3 days/week for 2 weeks i.e. Mon/Wed/Fri

Day 1

Block Snatch Pull + Snatch
Heavy Single -> 80%x1x3

Clean
70%x1x3

Jerk
Heavy 2-> 80%x2x2

Jerk Push Press
55%of Jerk x5x3

Front Squat
80%x3x3



Day 2

Snatch
70%x1x3

Block Clean Pull + Clean
Heavy Single ->80%x1x3

Snatch Balance
Heavy Single
-> 80%x1x3

Jerk
Heavy Single
80%x1x3


Day 3

Snatch
90%x1x3

Clean & Jerk
90%x1x3

Snatch Pull
Heavy 3 ->
80%x3x3


Clean DL
Heavy 3->
80%x5x3

Front Squat
Heavy Single
->80%x1x3

After 2 weeks of this-

Snatch
Heavy Single

80%x1x5

Clean & Jerk
Heavy Single
80%x1x5

Front Squat
Heavy single
80%x1x5

[olyw8lifter]

Looks fine to me!! And, yes, it's very typical for a training session to take up to 2 hours, especially with the cool down and foam rolling afterwards. Mine take about 1:15, but I'm almost 41 years old. I still train 3 days a week though. I would say you need to toughen up a bit and/or talk to your trainer who's programming/coaching you about the pains you're having.

FYI, for comparison, I know several full-time lifters who train up to 3 hours at a time, up to 5-6 days a week.

[T69M]

yes a 2 hour session is uite common

all i would change would maybe day 3 exercise order time saving just make more sense

snatch
snatch pull
cj
clean DL
squat

[maxxmike]

I think that's a pretty solid workout schedule. I'm 18 and have trained for about 6 months now. I've experience some shoulder issues also. Moving your snatch grip in or out a little could help with that. But, the one thing everyone should do is stretch them out frequently and get plenty of sleep. Rich Froning gets 8-10hrs a night, I think that's a big part of his success.

[ScienceGone2Far]

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