Day 1 of my 9 week Olympic Weightlifting Training Program

I’ve started the build up to the North Open Weightlifting competition in 9 weeks, and have started following a vaguely Hungarian influenced training program.  I can only manage to train 4 days a week, not the 6 prescribed, but we’ll have to see how it goes.  Here’s the first week’s program:

Day 1

  • Power Hang Snatch – 6 sets of 3 reps at 65%
  • High Pull of Snatch – 5 sets of 3 reps (I’d look to do these at about 70kg)
  • Dead Pull of Snatch – 4 sets of 5 reps (work at your current snatch max)
  • Back Squat – 5 or 6 sets of 5 reps at 65% (of your 1 rep max)

Day 2

  • Front Squat – 5 sets of 5 reps at 70% of 1 rep max
  • Power Snatch/Power Hang Snatch – 5 sets of 1+2 at 65% of Snatch (this means 1 Power Snatch followed by 2 Power Hang Snatch)
  • Power Clean/Power Hang Clean – 5 sets of 1+2 (as above)
  • Split Jerk – 4 sets of 2 at 70%

Day 3

  • Power Hang Clean – 6 sets of 3 reps at 70%
  • High Pull of Clean – 5 sets of 3 reps (I’d work at 100kg for these)
  • Dead Pull of Clean – 4 sets of 5 reps (start at 100kg go up to 110)
  • Front Squat – 5 sets of 5 reps at 75%

Day 4

  • Power Hang Snatch – 7 sets of 3 reps 72%
  • High Pull of Snatch – 5 sets of 3 reps (about 72kg)
  • Dead Pull of Snatch – 4 sets of 5 reps (work up to 82kg)
  • Back Squat – 6 sets of 5 reps at 72%

I’ve not really done the slightly oddly titled: “High Pull of Snatch” and “Dead Pull of Snatch” before, so recorded a short video to so my Crossfit coach could inspect my form:

As you can see, the first day went quite well, however I did wake up this morning with a sore back. It’s not used to that level of back related effort I think. It’s just DOMS, so a days rest to make sure I don’t tweak anything on Day 2, and it should be fine.

{ 3 comments… add one }
  • Jason 29 July 2010, 8:22 am

    Where did you get the outline for your program?

  • Colin McNulty 29 July 2010, 7:41 pm

    Hi Jason. My coach at Crossfit Manchester did it for me.

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