have just started getting into Olympic lifts and was hoping i could get some feedback of a routine i cobbled together and plan to use for the next few months.
I have been doing O lifts and various assistant lifts with a broomstick for the last 3 weeks and this week i finally found a place where i can lift with bumper plates. It’s a crossfit facility and simply too expensive for me to sign up for regular coaching but i can use the equipment there and get to one class (o lifting) a week. My previous background is rockclimbing for the last two years.
I seem to naturally have the required flexibility in ankles, back shoulders. This week i tested myself out on bumper plates.
Snatch - 30kg
Clean and jerk 60kg
Overhead Squat 30kg
Front Squat 60kg
I weigh 60kg. I could have cleaned more but i didn’t want to push it. 60kg is about right for my front squat though my max would probably be 65ish i think. 30kg is really my max for snatch and overhead squat, i can power snatch 60kg but i feel very weak going deep in the overhead squat.
This is the plan I am thinking of, in regards to the 10 sets / 2 reps - the first ‘5’ sets are warm up sets slowly increasing the weight up to the working ‘5’ sets. There is no rack so all overhead, front and back squats will have to be cleaned first. If i don’t get enough recovery between sessions i might drop one ‘workout’ off, or lower the loads so i can retain the extra volume as i want to imprint all the movement patters of the lifts in. Also, i am continuing to do the lifts with a stick everyday outside of these sessions. I will have a coach looking at my form on the sat in case i am doing anything terribly wrong. And before people ask - yes i could get a program off him but it costs more money and i am broke at the moment. Also i figure for a total newb something like this is probably fine for 4 -6 months anyway? I have also left out any supplementary back exercises as I am getting a good back workout just from the lifts at the moment and i don’t want to over do it.
Training goals (with no particular time frame): 60kg Snatch (bodyweight snatch) 90kg Clean and Jerk
Any advice is appreciated.
Monday
Snatch 10 x 2
Clean and Jerk 10 x 2
Overhead Squat 3 x 5
Front Squat: 3Ã?5
Wednesday
High pulls 10 x 2 (from knees)
Power Snatch 10 x 2
Power Clean 10 x 2
Push Press 10 x 2
Deadlift (with O lift form) 3 x 5 (60 â?? 70% max)
Thursday
LIGHT DAY (this day is to really just keep imprinting the movements into my body with the feel of a little weight)
Overhead Squat 1 x 30 (stick)
Snatch 1 x 10 (bar)
Clean and Jerk 1 x 10 (40kg)
Back Squat 1 x 10 (40kg) (i’d do more but over 40 with no rack it gets hard for me to clean and press it onto my back)
Core: Suspended knee raises / medicine ball turns
Saturday
Olympic Lifting Class
(in the class they do a mix of power cleans / snatches / high pulls / shrugs ect)