Olympic Weight Lifting Training – Week 4

Whether it was because I was rushing to try to fit in a Crossfit WOD afterwards, or whether it was just because day 3 of week 3 was a very heavy day with a load of work, I don’t know know, but either way, I managed to tweak my back on Saturday. 🙁 Not good. To be fair, it could be worse, and I’m already seeing an improvement, but it can still be pretty painful.

So instead of going to the gym tomorrow, I’m going to the physio instead and getting a back pummelling. Actually he’s a sports massage dude. Hopefully that will just help things along enough, combined with this week being an easier week, to mean I can do day 1 on Wednesday:

Week 4: 70-75% work

Day 1

  • Power snatch 7 sets of 2 reps up to max of 70%
  • Clean & jerk 7 sets of 2 reps up to max of 70% d
  • Dead pull of snatch 5 sets of 3 reps up to max of 100% of snatch
  • Front squat 7 sets of 3 reps up to max of 75%

Day 2

  • Push jerk doubles 6 sets of 2 up to 70 %
  • Power hang snatch 6 sets of 2 up to 70%
  • Power hang clean 6 sets of 2 up to 70%

Day 3

  • Snatch 7 sets of 2 up to 75%
  • 2 power clean + 1 push jerk 7 sets up to 75%
  • Dead pull of clean 5 sets of 3 reps up to 100% of clean
  • Back squat 5 sets of 3 reps up to 75%

By the way, Giles Greenwood commented on whether the percentages for hang power snatch, should be based on my best hang power snatch (for example) rather than my best snatch. I have since confirmed that the answer is yes. BUT as I’m still technique limited (rather than strength) all my hang and/or power lifts, are pretty close to the weights I can lift the full versions. So currently, it makes sense to base the percentages on my best lifts.

Besides, I don’t really have a clue what my best hang power anything is!

{ 1 comment… add one }
  • BN PANDEY 26 November 2009, 12:14 pm

    it is amazing and systematic powerful programmes.

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