WED 07, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING

Muscle Snatch + Snatch Balance (3 x Sets @ 40-50%)
1 set = 2 muscle snatch + 2 snatch balance.

Concentrate on keeping your balance evenly distributed throughout the entire complex.
Snatch + Hang Snatch (5 x Sets @ 75-80%)
Hang at the knee.

NOTE REP CHANGE:

1 set = 1 snatch + 1 hang snatch.

Be sure to lean over the bar as you descend from the hip - this will give the best possible
position to stay balanced.
Clean and Jerk (10 Minute EMOM: 1 rep @ 75%)

FRI 09, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Coach's Notes

🔸Block Goals:

- Re-establish the meaning of balance during the core lifts.

- Begin to build strength and power in your legs via back squats.
- Follow a push press programme to test and re-test upper body gains!

⏱As always, rest as needed unless otherwise stated.

--------------------------------------------------
Snatch Balance (Build to a 1 Rep Max)
Building on last weeks success, work up to a top single.
Go big!
Clean and Jerk (3 x 1 @ 85-90%)
Back Squat (4 x 3 @ 80%)
Metcon (Weight)
3 Rounds:

10 KB Swings
10 Push-up
10 Goblet Lunges

You choose the load for tough unbroken reps.

1
SAT 10, OCTOBER 2020
THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Coach's Notes

🔸Block Goals:

- Re-establish the meaning of balance during the core lifts.

- Begin to build strength and power in your legs via back squats.
- Follow a push press programme to test and re-test upper body gains!

⏱As always, rest as needed unless otherwise stated.

--------------------------------------------------
Muscle Snatch + Snatch Balance (3 x Sets @ 40-50%)
1 set = 2 muscle snatch + 1 snatch balance.

Concentrate on keeping your balance evenly distributed throughout the entire complex.
Hang Snatch (3 x 2 @ 80-85% )
Hang at the knee.

Be sure to lean over the bar as you descend from the hip - this will give the best possible
position to stay balanced.
Double Front Rack Kettlebell Squats (3 x 15 @ 8/10 RPE)
Add some heavy weight and challenge yourself.

MON 12, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Coach's Notes

🔸Week 1 of 4, Deload:

Volume = Moderate
Intensity = Moderate

Block Goals:

1) A chance to put into practice the technique developed in the last block through lifting
some more challenging weights
2) Continued progression of the pull technique to focus on the mid thigh portion of the lift.

⏱As always, rest as needed unless otherwise stated.

--------------------------------------------------
Pause Snatch (5 x 2 @ 60-65% (Pause @ mid-thigh))

2
Stay long and smooth through your arms, don't bully the bar overhead.
Clean Pull (5 x 5 @ 90% of clean)
Stay long and relaxed in your arms
Front Squat + Split Jerk (3 x Sets @ 70%)
1 set = 3 front squats + 1 split jerk
Jump Squats (3 x 10 @ empty barbell)
This is complimentary power development. Rest a minimum of 3 minutes between sets, even
if you don't feel you need it!
TUE 13, OCTOBER 2020
THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Pause Clean (3 x 3 @ 45% of clean and jerk)
Shoulder joint should be centered over the bar Balance should be in the midfoot
Bar in line with the front of ankle joint
Power Clean + Squat Clean (5 x Sets of 1+1 @ 80%)
Paused Front Squat (5 x 3 @ 80% of clean and jerk)
Good Mornings (1 x 3 @ RPE 7/10 )
RPE 10/10 effort being the hardest thing you've ever done
Good Mornings (3 x 5 @ 85% of the above )

WED 14, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Snatch Pull to Mid Thigh (3 x 3 @ 55%)
Shoulder joint should be centered over the bar.
Balance should be in the midfoot.
Bar in line with the front of ankle joint.
Snatch with a pause at the Mid-Thigh (5 x 1 @ 70%)
Replicate the position you just practice
Push Press (5 x 5 @ RPE 6/10)

FRI 16, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Snatch (6 x 1 @ 80-85%)
Clean and Jerk (3 x Sets @ 80-85%)
1 Sets = 2 Cleans + 1 Jerk
Front Squat (5 x 2 @ 100% of clean and jerk)
Focus on moving fast out of the hole

SAT 17, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Paused Power Snatch (5 x 2 @ 60-65%)
Stay long and smooth through your arms, don't bully the bar overhead.

Pause at the mid thigh.

Snatch Grip Romanian Deadlift (5 x 3 @ 90% of clean and jerk)

3
Hang at the knee.
Paused Split Jerk (4 x 2 @ 70%)
Hold the catch position to provide self feedback on your split position and balance
Metcon (10 Rounds for time)

Sprints ️

10 x 20m, rest 3-4 mins between efforts.

If you are not used to running, get thoroughly warmed up and prepared for the exercise!

These are maximum effort sprints, so allow 3-4 minutes rest between sets.

MON 19, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Coach's Notes

🔸Week 2 of 4

Volume = Moderate
Intensity = Moderate

Block Goals:

1) A chance to put into practice the technique developed in the last block through lifting
some more challenging weights
2) Continued progression of the pull technique to focus on the mid thigh portion of the lift.

⏱As always, rest as needed unless otherwise stated.

--------------------------------------------------
Pause Snatch (5 x 2 @ 60-65% (Pause @ mid-thigh))
Stay long and smooth through your arms, don't bully the bar overhead.
Clean Pull (4 x 5 @ 90-95% of clean)
Stay long and relaxed in your arms
Front Squat + Split Jerk (4 x Sets @ 70-75%)
1 set = 3 front squats + 1 split jerk
Jump Squats (4 x 10 @ empty barbell)
This is complimentary power development. Rest a minimum of 3 minutes between sets, even
if you don't feel you need it!

TUE 20, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Pause Clean (3 x 3 @ 55% of clean and jerk)

4
Pause at the mid thigh.

Shoulder joint should be centered over the bar Balance should be in the midfoot
Bar in line with the front of ankle joint
Power Clean + Squat Clean (5 x Sets of 1+1 @ 85%)
Paused Front Squat (4 x 3 @ 85% of clean and jerk)
Good Mornings (1 x 3 @ RPE 8/10 )
RPE 10/10 effort being the hardest thing you've ever done
Good Mornings (3 x 5 @ 85% of the above )

WED 21, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Snatch Pull to Mid Thigh (4 x 3 @ 55%)
Shoulder joint should be centered over the bar.
Balance should be in the midfoot.
Bar in line with the front of ankle joint.
Snatch with a pause at the Mid-Thigh (5 x 1 @ 70%)
Replicate the position you just practice
Push Press (5 x 5 @ RPE 7/10)
This should be moderate weight, whereby the last set is becoming a bit of a challenge

FRI 23, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Snatch (6 x 1 @ 83-88%)
Clean and Jerk (3 x Sets @ 80-85%)
1 Sets = 2 Cleans + 1 Jerk
Front Squat (5 x 2 @ 100% of clean and jerk)
Move fast out of the hole, build upon last weeks speed.

SAT 24, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Paused Power Snatch (5 x 2 @ 60-65%)
Stay long and smooth through your arms, don't bully the bar overhead.

Pause at the mid thigh.

Snatch Grip Romanian Deadlift (5 x 3 @ 95% of clean and jerk)
Paused Split Jerk (4 x 2 @ 70-75%)
Hold the catch position for 2 seconds to provide self feedback on your split position and
balance.
Metcon (10 Rounds for time)

Sprints ️

10 x 20m, rest 3-4 mins between efforts.

5
If you are not used to running, get thoroughly warmed up and prepared for the exercise!

These are maximum effort sprints, so allow 3-4 minutes rest between sets.

MON 26, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Coach's Notes

🔸Week 3 of 4

Volume = Moderate
Intensity = Moderate

Block Goals:

1) A chance to put into practice the technique developed in the last block through lifting
some more challenging weights
2) Continued progression of the pull technique to focus on the mid thigh portion of the lift.

⏱As always, rest as needed unless otherwise stated.

--------------------------------------------------
Pause Snatch (5 x 2 @ 65% (Pause @ mid-thigh))
Stay long and smooth through your arms, don't bully the bar overhead.
Clean Pull (5 x 5 @ 90% of clean)
Stay long and relaxed in your arms
Front Squat + Split Jerk (5 x Sets @ 70-75%)
1 set = 3 front squats + 1 split jerk
Jump Squats (5 x 6 @ empty barbell)
This is complimentary power development. Rest a minimum of 3 minutes between sets, even
if you don't feel you need it!

TUE 27, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Pause Clean (3 x 3 @ 55% of clean and jerk)
Pause at the mid thigh.

6
Shoulder joint should be centered over the bar Balance should be in the midfoot
Bar in line with the front of ankle joint
Power Clean + Squat Clean (5 x Sets of 1+1 @ 85-90%)
Paused Front Squat (5 x 3 @ 90% of clean and jerk)
Good Mornings (1 x 3 @ RPE 9/10 )
RPE 10/10 effort being the hardest thing you've ever done
Good Mornings (3 x 5 @ 85% of the above )

WED 28, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Snatch Pull to Mid Thigh (5 x 3 @ 55%)
Shoulder joint should be centered over the bar.
Balance should be in the midfoot.
Bar in line with the front of ankle joint.
Snatch with a pause at the Mid-Thigh (8 x 1 @ 70%)
Replicate the position you just practice
Push Press (4 x 5 @ RPE 6/10)
This should be moderate weight, whereby the last set is becoming a bit of a challenge.

FRI 30, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Snatch (6 x 1 @ 85-90%)
Clean and Jerk (3 x Sets @ 85+ %)
1 Sets = 2 Cleans + 1 Jerk

An opportunity to push some heavier weights.

Front Squat (5 x 2 @ 100% of clean and jerk)
Move fast out of the hole, build upon last weeks speed.

SAT 31, OCTOBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Paused Power Snatch (5 x 2 @ 65%)
Stay long and smooth through your arms, don't bully the bar overhead.

Pause at the mid thigh.

Snatch Grip Romanian Deadlift (5 x 3 @ 100% of clean and jerk)
Paused Split Jerk (5 x 2 @ 70-75%)

7
Hold the catch position for 2 seconds to provide self feedback on your split position and
balance.
Metcon (10 Rounds for time)

Sprints ️

10 x 20m, rest 3-4 mins between efforts.

If you are not used to running, get thoroughly warmed up and prepared for the exercise!

These are maximum effort sprints, so allow 3-4 minutes rest between sets.

MON 02, NOVEMBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Coach's Notes

🔸Week 4 of 4

Volume = Moderate
Intensity = Moderate

Block Goals:

1) A chance to put into practice the technique developed in the last block through lifting
some more challenging weights
2) Continued progression of the pull technique to focus on the mid thigh portion of the lift.

⏱As always, rest as needed unless otherwise stated.

--------------------------------------------------
Paused Power Snatch (5 x 2 @ 65-70% (Pause @ mid-thigh))
Stay long and smooth through your arms, don't bully the bar overhead.
Clean Pull (6 x 5 @ 90-95% of clean)
Stay long and relaxed in your arms
Front Squat + Split Jerk (6 x Sets @ 70-75%)
1 set = 1 front squats + 1 split jerk
Jump Squats (5 x 5 @ empty barbell)
This is complimentary power development. Rest a minimum of 3 minutes between sets, even
if you don't feel you need it!

UE 03, NOVEMBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Pause Clean (3 x 3 @ 60% of clean and jerk)

8
Pause at the mid thigh.

Shoulder joint should be centered over the bar Balance should be in the midfoot
Bar in line with the front of ankle joint
Power Clean + Squat Clean (3 x Sets of 1+1 @ 85-90%)
The power will be close to forcing you down, if its not, add more weight!
Paused Front Squat (3 x 3 @ 95% of clean and jerk)
Good Mornings (3 x 5 @ 6/10 RPE)
Take it easy this week.

WED 04, NOVEMBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Snatch Pull to Mid Thigh (3 x 3 @ 55%)
Shoulder joint should be centered over the bar.
Balance should be in the midfoot.
Bar in line with the front of ankle joint.
Snatch with a pause at the Mid-Thigh (5 x 1 @ 70-75%)
Replicate the position you just practice
Push Press (3 x 5 @ RPE 7/10)
This should be moderate weight, whereby the last set is becoming a bit of a challenge.

FRI 06, NOVEMBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Snatch (6 x 1 @ 85-95%)
An opportunity to take some heavier singles
Clean and Jerk (3 x 1 @ 88+ %)
An opportunity to take some heavier singles.
Front Squat (5 x 2 @ 100% of clean and jerk)
Move fast out of the hole, build upon last weeks speed.

SAT 07, NOVEMBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Paused Power Snatch (5 x 2 @ 65-70%)
Stay long and smooth through your arms, don't bully the bar overhead.

Pause at the mid thigh.

Snatch Grip Romanian Deadlift (3 x 3 @ 105% of clean and jerk)
Paused Split Jerk (3 x 2 @ 70-75%)
Hold the catch position for 2 seconds to provide self feedback on your split position and
balance.
Metcon (10 Rounds for time)

9
Sprints ️

10 x 20m, rest 3-4 mins between efforts.

If you are not used to running, get thoroughly warmed up and prepared for the exercise!

These are maximum effort sprints, so allow 3-4 minutes rest between sets.

MON 09, NOVEMBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Coach's Notes
Unless otherwise stated, rest as needed between sets.

This is usually between 90-180 seconds.

The higher the percentage (intensity) the more rest you will need.

The higher the number of reps (volume) the more rest you will need.
Snatch Grip SOTS Press (5 x 5 @ Empty )
https://youtu.be/TUTFBXqEgBs
Bar maintain a neutral spine, keep the chest up!
Snatch (3 x 3 @ 70%)
Snatch Pull with Slow Negative (3 x 5 @ 75% + 3 second negative)
Paused Back Squat (5 x 5 @ 70%)
3 sec pause in the bottom
Strict Pull ups (Accumulate 20 (female) or 40 (male) reps anyhow)

TUE 10, NOVEMBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Coach's Notes
Unless otherwise stated, rest as needed between sets.

This is usually between 90-180 seconds.

The higher the percentage (intensity) the more rest you will need.

The higher the number of reps (volume) the more rest you will need.
Strict Press + Push Press + Push Jerk + Split Jerk (5 x Sets of @ Empty Bar > Heavy)
Reach a challenging set over 5 sets
Paused Split Jerk (3 x 3 @70%)
Pause for 3 secs in your dip
Push Jerk (3 x 3 @ 70%)
Percentage of your push/power jerk

10
------------------
Superset
Superset:
4 x Sets of 10 DB Single Arm Row + 10 HR Pushups

Rest between as needed

Single Arm Dumbbell Rows (4 x 10 @ RPE 6/10)
Hand Release Push Ups (4 x 10 @ RPE 6/10)

WED 11, NOVEMBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Coach's Notes
Unless otherwise stated, rest as needed between sets.

This is usually between 90-180 seconds.

The higher the percentage (intensity) the more rest you will need.

The higher the number of reps (volume) the more rest you will need.
Clean Grip SOTS Press (5 x 5 @ Empty Bar)
https://youtu.be/6e8goCaBu3I
Maintain a neutral spine, keep the chest up!
Tempo Front Squats (3 x 3 @ 50%)
Tempo @ 10:2:1:1
Clean (3 x 3 @ 70%)
Romanian Deadlift (5 x 5 @ 80% )
Percent of your best clean, 5 sec eccentric.

FRI 13, NOVEMBER 2020

THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Coach's Notes
Unless otherwise stated, rest as needed between sets.

This is usually between 90-180 seconds.

The higher the percentage (intensity) the more rest you will need.

The higher the number of reps (volume) the more rest you will need.
Snatch Pull + Power Snatch + Snatch (3 x Sets @ 70% )
A set = 1+1+1
Power Clean + Squat Clean + Split Jerk (3 x Sets @ 70% )
A set = 1+1+1
Clean Pull with Slow Negative (3 x 5 @ 75% + 3 second negative)
Push Press (3 x 5 @ 75% )

11
SAT 14, NOVEMBER 2020
THE ATHLETE PROGRAM - OLYMPIC WEIGHTLIFTING
Coach's Notes
Unless otherwise stated, rest as needed between sets.

This is usually between 90-180 seconds.

The higher the percentage (intensity) the more rest you will need.

The higher the number of reps (volume) the more rest you will need.
No Hook + No Foot Snatch (5 x 3 @ 65-70%)
No hook grip on the bar. Start with your feet in your squat stance, feet cannot jump out and
leave the floor!
Clean and Jerk (3 x 3 @ 70%)
Paused Back Squat (5 x 5 @ 70%)
3 sec cause in bottom
Metcon (No Measure)
Not for Time:

50 x AB Mat Sit-ups

Plus...

50 x Barbell Good Mornings @ empty bar

Accumulate 50 each reps each anyway.

12