My O-Lifting Routine, Whatcha Think?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Reps/sets and percentages based on 1rm’s

Monday
-warm up- walk drills, dynamic stretching
-Power Snatch
3x1 at 50%
3x1 at 60%
3x1 at 70 %
2x3 at 80%

Snatch
3x1 at 55%
3x1 at 65%
2x1 at 75%
2x1 at 85%
1x3 at 90%

Snatch Pull
3x1 at 75%
3x1 at 85%
2x2 at 95%
2x2 at 105%

Push Press
3x1 at 55%
3x1 at 65%
3x1 at 75%
2x2 at 85%

Squat
6x1 at 50%
5x1 at 60%
4x1 at 70%
4x1 at 80%
3x2 at 90%
5x1 at 75%

Wednesday

  • Sprints, accelerations 3x60m, mod speed 3x40, max 3x20

Power clean/Front Squat/Power Jerk
3/3/3 at 50%
3/3/2 at 60%
2/2/2 at 70%
2/2/1x2 at 80%

Clean and Jerk
3/1 at 65%
2/1x2 75%
2/1x2 85%
1/1x2 90%

Jerk from Rack
2x1 at 65%
2x1 at 80%
2x1 at 90%
1x1 t 100%
1x1 at 105%

Clean Pull
5x1 at 75%
3x1 at 85%
3x1 at 95%
2x3 at 105%

Front Squat
3x1 at 65%
3x1 at 75%
3x2 at 85%
2x4 at 90%

Friday
-Skip drills, Bar warm up

Snatch
3x1 at 55%
3x1 at 65%
3x1 at 75%
2x1 at 85%
2x3 at 90%
2x2 at 80%

Clean and Jerk
3/2 at 60%
3/2 at 70%
2/2x2 at 80%
2/1x2 at 90%

Snatch pull (High Blocks)
5x1 at 85%
5x1 at 95%
5x3 at 105%

Clean Pull (Low Blocks)
5x1 at 85%
5x1 at 95%
3x4 at 105%

Press
5x1 at 50%
4x1 at 60%
3x1 at 70%
3x3 at 80%

Squat
5x1 at 60%
5x1 at 70%
5x1 at 80%
3x1 at 90%
5x3 at 80%

3, 30m sprints, 5-10 min stability work

all training involves ab, stability and stretch work

Tell me what you think

2

I very well could be completely wrong, but that seems like a lot of volume for something that doesn’t need much volume at all. That’s a lot of total reps for one week.

3

i agree to, plus like twenty variations of one exercise in each day, cut it down

4

Why not pm koing, he seems to be the resident oly liftigne xpert.

5

It seems like you’re working up to heavy doubles 3x/week. Typically, the lifts are trained more frequently than that. Also (although I’d bend knee to Koing’s advice should it differ) doing more than three exercises is probably detrimental, because your body just won’t be as fast after doing heavy work with the first two. Granted, this depends a lot on the volume of the workout and your training age.

My advice- Pick ONE lift for a day (snatch or C&J). Work up to a heavy single/double/triple. Then do auxillary work (squats probably, grip/ab/shoulder/back/plyo work… obvously not all at once, just depending on what your needs are). Then head home.

I’m following a similar routine know. I’ll soon know how effective it is.

6

Each training session, depending on time and your current level of fatigue, should revolve around 4 general ideas:

  1. A classical lift or variation of a classical lift. Variations include complexes such as from various hanging positions combined with a pull or lifts from elevation and if you have mats, from de-elevated positions. You should avoid performing a classical lift for more than three reps, unless it is in a complex involving a pull/s ( clean, clean pull, clean pull, clean from the low hang…)
    -Squat clean and snatches. If you are going to do both focus using the power cleans and snatches to lead into doing the full squat version. After you’re done with the power variation, you’re already there, why go down? You’re unintentionally increasing your volume doing so.
    If you wish to focus on form, forget about doing the power variation for that training session; gradually build momentum using the warm ups and from there up to your actual training weights using the squat variation.

  2. Overhead. Overhead encompasses variations of the jerk and “drop snatch.” For the jerk this includes power, split, behind the neck, push-press, or jerk-front/back squat complexes.
    -Jerks should not be done for more than triples.
    -Combine behind the neck and power/traditional jerks into your routines. You can do a shit load more behind the neck than you can in front allowing you to be physically and mentally prepared for heavier jerks when the time comes.
    -If you want to develop your jerk avoid using the split until the weights require it. The power jerk reinforces driving the bar straight and “getting through” when the bar is overhead, which will greatly pay off in heavier lifts.
    -If you do jerks from the racks, like you should, do not use percentages based on your clean, use ones based on your max jerk. When you get done doing a maximal clean, the last thing you want on your mind is am I going to be able to jerk this? It shouldn’t be an issue.
    -Overhead squats are overrated for carry over into the snatch.
    They can build core strength, BUT when the fuck do you ride down a snatch when you are already locked out with your knees slightly bent or unbent? You don’t. A better exercise is the “drop snatch.” Think of it as combining elements of a behind-the-neck power jerk with a snatch hand spacing. The goal is to “catch the weight” as you move into the bottom position.
    The drop snatch is a much more effective patterning exercise than the overhead squat, because you can focus on using weights greater than your max snatch, catching them overhead, and coming up while maintaining an position.
    -Do not use the press and push-press exercises too much. They are great for building raw strength, BUT if you are lifting to compete they reinforce a potentially bad habit of pressing out weights leading to red lights in competition. Too much is doing them once a week.

  3. A pull. Either clean or snatch pull. You can perform them from various heights using blocks and mats or hangs etc, and rarely exceeding 3 reps.
    -Your pulls should be done at weights significantly higher than your best clean/snatch approaching 135% land with doubles. The point of the pull is too build strength. Pussy footing at 75%-90% is not going to do it. Your starting weight should be slightly below your max snatch or clean.
    -If you do a pull, do not combine a clean and snatch pull in the same training session. They are not only strengthening exercises, but patterning exercises as well. If you do not clean in workout in makes little sense to do clean pulls…

  4. A squat. Front or back. You can do complexes with these as well, such as stop squats. Rarely go more than 5. Focus on heavy triples, doubles, interrupted doubles (returning the weight to the rack for 15 secs after the first rep, than complete the second) and singles.
    -5x4, 33,23, HEAVY singles. You should do 2-3 out of 4 of those squat variations EVERY time you train.
    -If you are doing squats in the middle or the end of the workout, why are you taking 50-70% for reps? You are already warm. It wastes time and energy. Your workouts should at MOST last 80 minutes. If you go longer you will begin to lose focus. 70 minutes or so is ideal.

Next, vary your workout routine frequently. Everybody starts out their workouts with a classical lift and progresses to doing the squats last. It is a mistake. It builds into your workout staleness and reinforces the idea the other lifts are just supplemental. Fuck that.

You should be attacking each of the four components with the same tenacity as you would the classical lifts. The translation: some days you should be doing heavy jerks as the start of your workout, or a brutal squat component as the first exercise of the day. Will this affect your other lifts for the training session? Yeah, but so what? You’re not just building muscles, but you are also building your mind.

Part of the sport is learning not everyday is your on day. You’ll get a hell of a lot further by moving squats or jerks to the front of the workout some days, because your training your mind to deal with the “off” days, allowing you to perform at the your best no matter what the hell kind of day it is.

But, more importantly think “Why the hell I am doing this lift?” This is a sport. There is technique. What do you need to do to be successful? What are your weaknesses? How am I strengthening your weaknesses? What do I need to do complete this lift?

7

How strong are you? Based on the number of lifts you have assigned for yourself here (329 for the week) you should be at least a class II athlete if not class 1. That means 4-5 years training and lifts around 100 snatch and 120 clean and jerk (depending on weight class). You could cut the number of lifts nearly in half and be fine.

I’d say to cut out the pyrimiding up to the heavier lifts and get straight to the money sets, although the money sets should be around 80%, on average, and not go up to 90%+ too often.

 Also, there's no need to hit 85%+ lifts on snatch, clean, clean and jerk, jerk from rack, back squat, front squat, and push press all in the same week.  You're not on the Bulgarian weightlifting team (I don't think), and besides, they wouldn't be doing this kind of volume in addition to those high intensity lifts as it is.

You should pick 1 or 2 of those lifts and go up to 90%+ each week, with the rest averaging around 75-80%. Over 5-6 weeks you can hit heavy lifts on everything without burning out.

 I realize this is a very Russian way to organize training but the bottom line is: cut down on the number of lifts, choose 1-2 exercises to hit 90%+ weights on each week, and train the rest with moderate intensity.

 You might want to look into a Westside style template since if you do it right that's exactly what you'll be doing.
8

Also, I like what elih8er is saying except that instead of switching the order of the workout (keep the workout going from fast lifts to slow lifts) just vary the loading accordingly. If you’re going to go balls out on squat (at the end) then don’t plan to do heavy clean and jerks beforehand. I guess technically it doesn’t matter but you’ll be much more likey to have good technique on the fast lifts when you’re not seeing stars from the squats.

9

Without any further information about what you want to achieve it’s hard to offer any advice on programming other than to snatch or C&J and front or back squat every session. Everything else depends on what your particular weaknesses are at that particular time, as elih8er mentioned. However, there does appear to be a lot of redundancy in there.

Work out why you’re missing lifts and then fix the problem(s), one at a time. Are those issues technical or strength related? Can’t pull under or can’t get up? Weight is too heavy or you’re too slow? Bar is in the wrong spot or you’re in the wrong spot?

Personally I wouldn’t bother with power snatches or power cleans at all. Just squat from the very start. Unless you have a lot of training time under your belt they’re likely to make you hesitant and scared, and too worried about getting the bar “high enough” (it’s always high enough…).

Likewise, I wouldn’t really bother with the pressing unless you have the world’s weakest arms and have never benched in your life. It’ll teach you to press the bar up instead of push yourself under the bar. If you’re weak or unstable overhead I’d be more inclined to do some heavy overhead support work out of the rack, jerk recoveries, jerk triples with a pause in the split and a very deliberate recovery, drop snatches from the toes.

If you’re training MWF I’d be inclined to just alternate between snatch/FS and C&J/BS each session, and do the relevant work to improve what your limiting weakness is. Where you do this will depend on what the weakness is.

As far as weights for the classical lifts, I prefer to work off an “everyday max” rather than percentages of an absolute, peaked, psyched up, on the very edge of your limits max. An everyday max is simply the heaviest weight you can consistently hit, 95% of the time, without having to get super-psyched up. Work up to 2-4 singles at this weight, then next week do 2-3 singles at this weight then another 2 singles 2.5kg heavier, do the same again for week 3, then week 4 do the same again then 2 more singles at 5kg over your everyday max. So basically you’re doing an ABBC progression. When you start the 4 week cycle again, if things have gone to plan and you hit all those lifts, then your everyday max will be heavier than what it was at the start of the cycle. Base the next 4 weeks of that new number. Very the intensity of your squatting, pulling and overhead work according to the intensity of your classical lifts. Don’t go nuts on them all at the same time. On your heaviest week just snatch/C&J and squat.

If you’re having a really good session and you hit your top weight with ease, don’t be afraid to stick some more weight on the bar. Strike while the iron’s hot. Likewise, if you’re missing lifts that you should be hitting in your sleep then don’t be afraid to wrap it up for the day and move on, or drop down and hit a few triples and doubles.

10

Excellent post elih8er! You bring up great points, one minor thing I think is worth noting.

[quote]elih8er wrote:
3. A pull. Either clean or snatch pull. You can perform them from various heights using blocks and mats or hangs etc, and rarely exceeding 3 reps.
-Your pulls should be done at weights significantly higher than your best clean/snatch approaching 135% land with doubles. The point of the pull is too build strength. Pussy footing at 75%-90% is not going to do it. Your starting weight should be slightly below your max snatch or clean.
-If you do a pull, do not combine a clean and snatch pull in the same training session. They are not only strengthening exercises, but patterning exercises as well. If you do not clean in workout in makes little sense to do clean pulls…
[/quote]

I don’t think there’s anything wrong with a beginner lifter working with submax weight on the pulls, especially because its initially more of a form drill than a strength exercise (I’m assuming he’s newer to OL). Of course for the experienced lifter this changes and there are many different variations of pulls for different purposes.

I agree with others that theres a little too much volume in the OPs proposed routine.

11

[quote]dfreezy wrote:
Excellent post elih8er! You bring up great points, one minor thing I think is worth noting.

elih8er wrote:
3. A pull. Either clean or snatch pull. You can perform them from various heights using blocks and mats or hangs etc, and rarely exceeding 3 reps.
-Your pulls should be done at weights significantly higher than your best clean/snatch approaching 135% land with doubles. The point of the pull is too build strength. Pussy footing at 75%-90% is not going to do it. Your starting weight should be slightly below your max snatch or clean.
-If you do a pull, do not combine a clean and snatch pull in the same training session. They are not only strengthening exercises, but patterning exercises as well. If you do not clean in workout in makes little sense to do clean pulls…

I don’t think there’s anything wrong with a beginner lifter working with submax weight on the pulls, especially because its initially more of a form drill than a strength exercise (I’m assuming he’s newer to OL). Of course for the experienced lifter this changes and there are many different variations of pulls for different purposes.

I agree with others that theres a little too much volume in the OPs proposed routine.[/quote]
I am operating on the premise he is familiar with the lifts. Light pulls for building technique should be incorporated into classical lift complexes to reinforce patterning and application, after that, light pulls take up time and energy, adding unneeded or little useful volume to a workout.

Even if you are doing pulls from blocks or de-elevated positions you should be consistently doing weights well above your max clean or snatch.

12

Awesome, thanks alot, I appreciate all ur suggestions

13

[quote]elih8er wrote:

I am operating on the premise he is familiar with the lifts. Light pulls for building technique should be incorporated into classical lift complexes to reinforce patterning and application, after that, light pulls take up time and energy, adding unneeded or little useful volume to a workout.
[/quote]

I think you are pretty off on this. Light pulls emphasize technique without having to worry about the catch. Unless you have been consistently lifting for years, your pull likely needs more work. Further, if you are working at 135%+, you will not be simulating the speed of the lift.

A more reasonable range for the more experienced lifter is 85-115%, and actually varying in that range depending on the phase of the workout. RDL’s and Squats are where you really build your strength in this sport.

14

[quote]Dr. Manhattan wrote:
elih8er wrote:

I am operating on the premise he is familiar with the lifts. Light pulls for building technique should be incorporated into classical lift complexes to reinforce patterning and application, after that, light pulls take up time and energy, adding unneeded or little useful volume to a workout.

I think you are pretty off on this. Light pulls emphasize technique without having to worry about the catch. Unless you have been consistently lifting for years, your pull likely needs more work. Further, if you are working at 135%+, you will not be simulating the speed of the lift.[/quote]

If you are going to spend the time with light pulls, you should do them in a complex to reinforce the application of technique. If you have to worry about catching the weight with lifts under 90% of your max…you have much more serious issues which need addressing and time should be spent on that instead.

Secondly, “simulating the speed of the lift?” Have you see someone lifting a near maximal weight? The weight is not moving at tremendous speeds off the floor. If you wish to build speed in the pull off the floor to the finish it is not done with submaximal percentages of your competition lift.

If you never pull “huge” weights off the floor how can you expect to lift huge weights overhead? HEAVY pulls (125% or more of your competition lift) teaches a person how to pull on deathly hard weights and to finish no matter how shitty the weight feels.

Even if you are not moving the bar fast, BUT are continually telling yourself in your head “FASTER!” you are going to build yourself a vicious pull. It’s called motor recruitment.

Sure, that is reasonable. Mediocre approaches lead to mediocre performances. Experienced lifters, such as the ones whom I train with, regularly pull weights off the floor well over 125% of the max clean or snatch off the floor for reps. And by regular, I mean every time we train. Off 8 inch blocks we do pulls approaching 150% for reps of our maxes regularly as well.

RDL’s are not done to build pulling strength in the competition lifts. They are done to build the posterior chain strength necessary to maintain a tight torso while keeping the shoulders in front of the bar during the pull (http://ironmind.com/ironmind/opencms/ironmind/Lifts/lifts11.html). If you are doing them to build pulling strength from the floor you’re wasting time. Go home and try and use the same technique used in the RDL on a competition lift.

Let me now how that works out for you…

15

I am interested to hear people’s ideas on setting up a routine with the primary goal of increasing your power snatch and power clean. This would be for someone who has no interest in training the full lifts.

Here’s what I was thinking:

Monday - Power clean variation, clean pull variation, Front Squat

Wednesday - Power snatch variation, Statch pull variation, Back Squat

Friday - Repeat Mondays workout

Mon - Repeat Wednesdays workout

etc, etc

16

gonzalez has the right idea (i would swith sqauts to deadlift variations every couple of weeks or do them on every third work out), but if your new to weight lifting you should just focuse on hypertrophy untill you have a solid strength base