{"id":761,"date":"2009-09-16T17:01:53","date_gmt":"2009-09-16T17:01:53","guid":{"rendered":"http:\/\/www.colinmcnulty.com\/blog\/?p=761"},"modified":"2010-03-17T21:06:55","modified_gmt":"2010-03-17T21:06:55","slug":"day-1-of-my-9-week-olympic-weightlifting-training-program","status":"publish","type":"post","link":"https:\/\/www.colinmcnulty.com\/blog\/2009\/09\/16\/day-1-of-my-9-week-olympic-weightlifting-training-program\/","title":{"rendered":"Day 1 of my 9 week Olympic Weightlifting Training Program"},"content":{"rendered":"
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.\u00a0 I can only manage to train 4 days a week, not the 6 prescribed, but we’ll have to see how it goes.\u00a0 Here’s the first week’s program:<\/p>\n
Day 1<\/strong><\/p>\n
\n
Power Hang Snatch – 6 sets of 3 reps at 65%<\/li>\n
High Pull of Snatch – 5 sets of 3 reps (I’d look to do these at about 70kg)<\/li>\n
Dead Pull of Snatch – 4 sets of 5 reps (work at your current snatch max)<\/li>\n
Back Squat – 5 or 6 sets of 5 reps at 65% (of your 1 rep max)<\/li>\n<\/ul>\n
Day 2<\/strong><\/p>\n
\n
Front Squat – 5 sets of 5 reps at 70% of 1 rep max<\/li>\n
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)<\/li>\n
Power Clean\/Power Hang Clean – 5 sets of 1+2 (as above)<\/li>\n
Split Jerk – 4 sets of 2 at 70%<\/li>\n<\/ul>\n
Day 3<\/strong><\/p>\n
\n
Power Hang Clean – 6 sets of 3 reps at 70%<\/li>\n
High Pull of Clean – 5 sets of 3 reps (I’d work at 100kg for these)<\/li>\n
Dead Pull of Clean – 4 sets of 5 reps (start at 100kg go up to 110)<\/li>\n
Front Squat – 5 sets of 5 reps at 75%<\/li>\n<\/ul>\n
Day 4<\/strong><\/p>\n
\n
Power Hang Snatch – 7 sets of 3 reps 72%<\/li>\n
High Pull of Snatch – 5 sets of 3 reps (about 72kg)<\/li>\n
Dead Pull of Snatch – 4 sets of 5 reps (work up to 82kg)<\/li>\n
Back Squat – 6 sets of 5 reps at 72%<\/li>\n<\/ul>\n
I’ve not really done the slightly oddly titled: “High Pull of Snatch”<\/em> and “Dead Pull of Snatch”<\/em> before, so recorded a short video to so my Crossfit coach could inspect my form:<\/p>\n