Anyone got a fresh O-lift routine? Im having trouble organizing one. Any help would be much appreciated thanks.
My coach lays my training out like this currently (NOTE–I am a relative beginner):
Day 1
Snatch variation (hang, from blocks, combination i.e. 1 hang, 1 power, 1 full)
pulls
front squat
military press
Day 2
Clean variation (similar to snatch, but if I hang snatch, I clean from blocks and so forth)
pulls
Day 3
Drop snatch/snatch balance
jerk from rack
Back squat
Day 4
power snatch
power clean
romanian deadlift
military press
Day 5
Snatch
Clean and jerk
Back squat
Frequency is high, but volume on any given day is pretty low–never more than 3x3 at working weight for a given exercise. I emphasize posterior chain, upper back, and ab work for assistance exercises, and tend to add them to the first 4 days of the week.
Programming is far less important than good technical coaching though, IMO.