5 Week Olympic Training Program

[Thor56]

Figured I would throw up my training sessions throughout my 5 week cycle I am currently on, didn't record the first two sessions but i will have #3+ every one.

I have only been performing the snatch for 2 weeks so still learning the form but I hit a 185lb snatch in my third workout

[Thor56]

Full Workout #3

Workout

- Snatch - 70% x 1 x 4 - 160lbsx3,185lbsx1
- Clean & jerk - 75% x 1 x 3 - 205lbs
- Clean pull - 90% (of clean) x 3 x 3 - 265lbs
- Clean deadlift - 100% (of clean) x 3 x 3 - 295lbs
- Back squat - 75% x 3 x 5 - 275lbs

[Thor56]

Full Workout #4 the 295lb jerk would have been a 20pound lifetime PR, missed it three times really have to start shooting my head through and I'll hit that easy. Jerks in general were killing me today but overall wasn't a bad workout.

Workout

- Jerk - max for day; 80% of that x 1 x 3 Hit 275, missed 295x3 and then did 235 for 3 singles
- 2-position snatch (floor, mid-thigh) - 65% x 3 sets - 145lbs
- 2-position clean (floor, mid-thigh) - 65% x 3 sets - 195lbs
- Push press - 75% x 5 x 4 - 175lbs

[Thor56]

Workout #5 coming tomorrow, max out Saturday. Should get some good footage and him some nice numbers!!

[Thor56]

Was supposed to max on snatch/c&j and front squat on saturday. Hit 185 in the snatch which matches my pr, went to clean and jerk and my shoulder was in too much pain so i couldnt jerk. So ended the workout with some heavy cleans and a 325 front squat. Was pissed about the workout so didn't record anything but the snatch.

[Thor56]

Decent day overall, nothing major just doing my percentages. 6th workout of the cycle, day 1 week 2

Snatch - 77% x 1 x 3 - 71Kg
Clean & jerk - 72% x 1 x 3 - 98Kg
Snatch pull - 95% (of snatch) x 3 x 3 - 89Kg
Snatch deadlift - 103% (of snatch) x 3 x 3 - 98Kg
Front squat - 78% x 3 x 5 - 119Kg

[Thor56]

Pretty good workout today! Felt good.

Snatch 4x5
Power Clean - 3,2,2
Overhead Squat - 3,2,1,2,5
Pullups 3x8
Ab Roll - 3x10

[wouldsmashten]

solid work out
congratulations

[Thor56]

thanks dude! got kicked out of my high school gym today so only got to do a few cnj's then had to do all my pulls/squats at a regular gym today so no videos.

Hit 2 cnj singles at 103Kg before I had to leave my normal gym then hit these at my other gym. Couldnt finish cnj's or start snatches at this gym.

Clean pull - 3x3 - 128Kg
Clean Deadlift - 3x3 - 137Kg
Back squat - 5x3 - 130Kg

P.S. Repped

[Thor56]

10lb jerk pr today boys!!! so stoked. 295 is still eluding me but once I fix up my form (back foot placement and a better dip) the weight should continue to come!

Rack Jerk - Max for day then 3 sets of 2 @ 80% of max for day. 130Kg/285lb, 111Kg/230lb (3x2)
Block Snatch 70% - 3x3 - 66Kg/145lb
Block Clean 70% - 3x3 - 93Kg/205lb

[Thor56]

Did a mock style competition today. 20lb snatch Pr at 93Kg/205lb and matched my clean and jerk pr at 125kg/275lb. Would've had 130Kg/285lb on my third attempt but hit my chin on the jerk. Solid 218Kg/480lb total for the first time ever doing both at the same time!! Was doing some Dmitry Klokov facial expressions to get me pumped lol!

[FNG37]

GJDM. Big PR and some good lifts.

On the snatch; there's a local gym here in WA that uses a line from an old poem, "beware the fury of a patient man."

Tuned myself up with a few jerks from time to time, not fun. Push presses for reps, get some good muscle memory and work that overhead strength.

[Thor56]

that's one of my favorite lines dude! And yeah main coaching points and goals at the moment are working on the snatch and do a lot of overhead movement to work on shooting my head through at the top. I think my jerk is going to increase dramatically once I get the hang of getting my head through and having a better split. got to get that 246total by june 13 lol

[Thor56]

First day of the third week, feeling awesome! Snatch pulls at 220 felt really light, should be snatching 225 soon!

- Snatch - 78% x 1 x 3
- Clean & jerk - 73% x 1 x 3
- Snatch pull - 97% (of snatch) x 3 x 3
- Snatch deadlift - 105% (of snatch) x 3 x 3
- Front squat - 81% x 3 x 5

[Thor56]

Another 10lb pr today on jerks @134KG/295lbs full workout video up later

[Thor56]

Hit a 10lb pr on jerk @ 134kg/295lbs then hit 10 doubles on snatch. Training partner convinced me to do it Crossfit style back and forth with him since he is into Crossfit. A few sets were more than 2reps because I only wanted to count good reps. Then finished the workout with 50 pullups, first two sets of 8 then rest sets of 5.

[Thor56]

Pretty solid workout, hit 185 for 5 singles on snatch which was my max a week ago.

Snatch 5x1 - 84Kg/185lbs
Clean Pull 3x3 - 130Kg/285lbs
Clean Deadlift 5x1, 1x3 - 143Kg/315lbs
Backsquat 5x2 - 134Kg/295lbs

[Thor56]

Rough day in the gym was supposed to hit 250 for 2x2 after the 235 but missed it about 10 times from crappy form. Ya win some ya lose some. I'll make up for it Saturday. Ended off good with some snatch push presses though.

[Thor56]

3 snatch doubles @ 84Kg/185lbs
1 pause snatch @84Kg/185lbs
3x3 Jerk @ 102Kg/225lbs
5 sets of 3 pause snatches @61Kg/135lbs

[Thor56]

3 clean and jerk singles @ 106Kg/235lbs
5 snatch doubles @ 75Kg/165lbs
3 back squat doubles @ 139Kg/305lbs