Olifting Program/Building up weights/My Week…

People keep asking what I do in a typical week and how I build up to working sets, so heres my program for this week (we just started a new training cycle so we are in the lgith “Skill transfer” phase of it doing lots of sets at real light weights looking at perfecting my second pull and jerk.

Monday-

• Morning (Coach 6:30/7:30am, Langara 9-5)
  • 10 skips, 20 double unders *8
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*2
• Evening (6-8pm SFU)
  • Bench Jumps 10*2
  • Power snatch on blocks (above hips)-1 set 3 @15kgs, 1 set of3 @25kg, 3 sets 5 @45kg
  • Jerk + Jerk on the rebound -3 @15kg, 3@35kg, 3@50kg, 5 sets of 2 @60kg
  • Back Squat -7@ 60kgs, 5 @75kgs, 3 sets of 5 at 90kgs
  • Snatch high pull 50kgs 3 sets of 7
  • Snatch Grip Bench Press 95lbs 3 sets of 10
  • Bent Knee Jumping Good Mornings 35kgs 3 sets of 10
  • Snatch Grip Shoulder press from behind neck 30kg 3 sets of 10

Tuesday

• Morning (Coach 6:30, 8am, 10-5 Langara)
  • 25 rowing strokes, 20 rolling medball situps, 5 pushups *5,
  • 530 ring plank rotations
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*2
• Evening (6-8pm SFU, 8pm/9pm coach)
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Medball throws
  • Power snatch from hang -15kgs *3, 35kgs*3, 42kgs 5 sets of 3
  • Power clean from hang -15kgs*3, 35kgs*3, 53kgs 5 sets of 3+3 jerks
  • Push Jerk-35ks*3, 50kgs*3, 60kgs*3, 70kgs 5 sets of 2
  • Snatch high pull from hang-50kgs 3 sets of 7
  • Bench Press 65lbs *3 105lbs 3 sets of 10
  • Weighted back extensions 25lbs 3 sets 10

Wednesday

• Morning (6:30/7:30/8:30/9:30 Coach, 1pm meeting)
  • 15 russian twists, 5 overhead abmat, 5 pushup *6,
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*2
• Evening (6-8pm SFU)
  • Bench Jumps 10*2
  • Power Clean on Blocks 15kgs*3, 35kgs*3, 53kg 5 sets of 3+3 jerks
  • Drop Snatch 15kgs*3, 35kgs*3, 45kgs-5 sets of 3
  • Front squat 45kgs*7, 65kgs*5, 80 kg 3 sets of 5
  • Clean high pull 70kgs 5 sets of 5
  • Snatch Grip Bench Press 65lbs*10, 95lbs 3 sets of 10
  • Bent Knee Jumping Good Mornings 35kgs 3 sets of 10
  • Snatch Grip Shoulder press from behind neck 30kg 3 sets of 10

Thursday

• Morning (6am/7am/coach, 8:30-5:30 Langara)
  • 250m Row, 7 Medball throws, 4 bench jumps, 25 rolling abmat situps, 5 pushups *4
  • ring /shoulder stabilization work
  • 530 ring plank rotations
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2, 15lb *1, 35lb *1
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)* 1, 35lb*1, 55lb*1, 85lb*1
• Evening (7pm/8pm Coach)

Friday

• Morning (7am/8am/9am/10am coach, 12-5 Langara)
  • 10 skips, 20 double unders *8
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*2
• Evening (6-8pm SFU)
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Medball throws 2 sets of 10
  • Power snatch-3@15kg, 3@35kg, 45kg 5 sets of 3
  • Power clean and jerk 3@45kgs, 57kg 5 sets of 2+3 jerks
  • Back Squat 7@65kgs, 80kgs*5, 90kgs 3 sets of 5
  • Clean Deadlift 80 kg 5 sets of 5
  • Bench Press 65lbs*10, 105lbs 3 sets of 10
  • Weighted back extensions 25lbs 3 sets 10

Saturday (9-12 Langara, 12-4 Coaching Cert, 4-6 O-lifting Program)

• 250m Row, 7 Medball throws, 4 bench jumps, 25 rolling abmat situps, 5 pushups *4
• Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2, 15lb *2, 35lb*2
• Drop snatch 40kgs 5 sets of 3
• Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*1, 35lb*1, 55lb*1, 85lb*1
• Push Jerk-105lbs*3, 125*3, 145*3, 155 5 sets of 2
• Front Squat 135*7, 155*5, 175lbs 3 sets of 5
• Snatch Deadlift 60kgs 5 sets of 5

Sunday (8/9/10 coach, 11-3 Coaching Cert, 4-6 Coach)

• Annie w pushups 50/50/5/40/40/5/30/30/5/20/20/5/10/10/5
• ring /shoulder stabilization work
• 530 ring plank rotations
• Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2, 15lb *2, 35lb *2
• Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk) *1, 35lb*1, 55lb*1, 85lb*1