O-lifting program
People always ask what I do in the typical week, so here is my program for this week:
Monday:
2 sets 10 full extension ball throws
51kg Snatch 5 sets of 2 (Dowel snatch set *2, 35kg snatch 2 sets of 3, 45kg snatch 2 sets of 3 building up)
45kg Hang power snatch 3 sets of 3
65kg Jerk From Behind the neck 3 sets of 2 rebound jerks (45kg 2 sets of 3, 55kgs 2 sets of 3, 60kgs 2 sets of 2 building up)
55kg Snatch High Pull 2 sets of 4
65kg Snatch Pull to above knee 3 sets of 5
100kg Back Squats 3 sets of 3 (7 at 45kgs, 5 at 75kgs, 3 at 90kgs building up)
95lbs Snatch Grip Bench Press 3 sets of 7 (10 at 65lbs building up)
40kg Jumping Goodmornings with Pushpres at top 3 sets of 10
Tuesday:
Plyo Boxes
68kg Clean and Jerk 5 sets of 2 (2 sets 3 at 35kgs, 2 sets 3 at 50kgs, 2 sets of 3 at 60kgs building up)
45kg drop snatch 3 sets of 3 (3 at 35kg, 3 at 40kgs building up)
85kg front squat 4 sets of 4 (7at 45kg, 5 at 65kgs, 4 at 75kgs building up)
80kg clean pull 3 sets of 5
55kg push press with pause at the bottom 3 sets of 3 (5 at 35kgs, 5 at 45kgs building up)
25lb hyper extensions 3 sets of 10
Wednesday:
2 sets of 10 full extension ball throws
45kg power snatch 5 sets of 3 (dowel snatch set *2, 35kg snatches 3*2 building up)
60kg Power clean and jerk 5 sets of 2 (35kg 3*2, 50kg*3 building up)
100kg back squats 3 sets of 3 (7 at 45kgs, 5 at 75kgs, 3 at 90kgs building up)
105lb bench press 3 sets of 10 (65kg*10, 80kg*10 building up)
40kg Jumping Goodmornings with Push press at top 3 sets of 10
Thursday:
12minute Plank Rotations
250m row *4
20lb Back Extensions 3 sets of 10
GHSP 3 sets of 10
Reverse Back Extensions 3 sets of 10
12lb Rolling Medball situps 3 sets of 12
20lb OH abmat situps 3 sets of 7
Friday:
Plyo Boxes
51kg snatch 5 sets of 2 (Dowel snatch set *2, 35kg snatch 2 sets of 3, 45kg snatch 2 sets of 3 building up)
68kg clean and Jerk 5 sets of 2 (2 sets 3 at 35kgs, 2 sets 3 at 50kgs, 2 sets of 3 at 60kgs building up)
85kg front squat 4 sets of 4 (7at 45kg, 5 at 65kgs, 4 at 75kgs building up)
90kg clean deadlift 3 sets of 4
60kg snatch pull 3 sets of 4
35kg Snatch grip press from behind 3 sets of 10
Saturday:
2 sets of 10 Ball Throws
45kg Power snatch on blocks 3 sets of 3 (dowel snatch set *2, 35kg snatches 3*2 building up)
60kg Power clean on blocks 3 sets of 3 (35kg 3*2, 50kg*3 building up)
70kg snatch deadlift 3 sets of 5
Plyo boxes
Sunday:
12minute Plank Rotations
250m row *4
20lb Back Extensions 3 sets of 10
GHSP 3 sets of 10
Reverse Back Extensions 3 sets of 10
12lb Rolling Medball situps 3 sets of 12
20lb OH abmat situps 3 sets of 7
Good Lord Kel,
Are you working a five on 2 off or what is your schedule? With all that heavy lifting do you get to day four and just die?
Love the read on Insulin. Do you agree with his moderate protein. Right now I’m eating around 23 blocks of protein a day. Should I taper that down a bit and add in more fat? My fat intake is pretty high right now to. I know for sure I can’t eat any less calories, iits just a question of where I want to get them.
The Pie’s last blog post..Cock and Throw
3 days on, 1 day off 2 days on 1 day off with the two days off being used for core strengthing. typically I will go Monday, Tuesday, Wednesday at SFU (2-2,5 hrs a session) Thursday off (do core work at crossfit) Friday at sfu (typically a heavy 2hr session hence the day before off), saturday at crossfit (lighter program if Friday was heavy) and then Sunday I will just do some core work.
Lately we have been doing a whole lot of techniquey work isolating individual movements which has been really fun but pretty tough on my body at the same time. Wednesday morning I woke up and my whole body was just sore (nothing hurt, everything just sore), but then after today off, tomorrow I’ll be good to go again.
However now that we are 30days away from the next competition, there will most likely be less time spent on strength development and drills. THe next two weeks will be fairly heavy and tough on my body, but then the 2 weeks before the competition will be substantially lighter and tapered down.
In regards to the protein issue, I dont think that 23 blocks is overlly high for you. I’m eating about 17 blocks of protein and 32 blocks of fat and I weigh 130lbs..
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