070817

REST!

Based on our 3 on 1 off, today is a REST day. It is far better to do a sport or activity that you enjoy versus complete rest. You should keep the body moving.

I am in the process of obtaining my USAW Sports Performance Coach certification. Below I have pasted the beginning phase of Olympic lifting training. I am posting it here for all those that are new to Olympic lifting and are unsure where and how to start.

Cycle One Week One

Day One Set#1 Set#2 Set#3 Set#4 Set#5
Snatch 50%x3, 60%x3, 70%x3, 70%x3, 70%x3
Sn. Pull 80%x5, 80%x5, 80%x5
Bk. Squat 50%x5, 60%x5, 70%x5, 70%x5, 70%x5
RDL X/5, X/5, X/5
Abs

Day Two Set#1 Set#2 Set#3 Set#4 Set#5
Cleans 50%x3, 60%x3, 70%x3, 70%x3, 70%x3
Cl. Pull 80%x5, 80%x5, 80%x5
Rk. Jk. 50%x3, 60%x3, 70%x3, 70%x3, 70%x3
Ft. Squat 50%x5, 60%x5, 70%x5, 70%x5, 70%x5
RDL x5, x5, x5
Abs

Day Three Set#1 Set#2 Set#3 Set#4 Set#5
Snatch 50%x3 60%x3 70%x3 70%x3 70%x3
Sn. Pull 80%x5 80%x5 80%x5
Bk. Squat 50%x5 60%x5 70%x5 70%x5 70%x5
Sn. Gr. Ps X/5 X/5 X/5
RDL: X/5 X/5 X/5
Abs

Day Four Set#1 Set#2 Set#3 Set#4 Set#5
C&J 50%/3 60%/3 70%/3 70%/3 70%/3
Cl. Pull 80%x5 80%x5 80%x5
Ft. Squat 50%x3 60%x5 70%x5 70%x5 70%x5
RDL X/5 X/5 X/5
Abs
The percentages are based on your 1RM

Post questions and comments to the comments section.