4 day Olympic Lifting Program By Ashley Jones
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- January 17, 2011 at 3:14 am #23616GetstrengthParticipant
Posted By Getstrength on behalf of Ashley Jones.
Snatch (various set & rep protocols)
Safety Bar 30 cms Box Squat or Back Squat (3 weeks progression – 6/5/4/4, 5/4/3/3, 4/3/2/2)
Thick bar Zercher Lift & Squat (5 progressively heavier singles)
Power Snatch Push Press Behind Neck
Power Snatch Snatch Balance
Power Snatch Over Head Squat
(variety of options here, could be 1 PS then 1 each of the other 3 movements to complete 1 set or do all 3 couplets with a 15 – 20 second intra set rest, or treat each couplet as a separate exercise)
Push Press or Military Press (3 weeks progression – 6/5/4/4, 5/4/3/3, 4/3/2/2)
Front Squat working up to starting weight of Clean & Jerk
Clean & Jerk
Front Squat (doubles or triples starting at the finishing weight of Clean & Jerk)
Barski Clean (3 squat cleans staring from the hang position between below knee and high thigh) great article in IronMind Volume 3 Number 3 by Bill Starr, also another wonderful article “The Drill” by Bill Starr (Vol. 4, No. 1)
Borreginne Complex – 1 Squat Clean 1 front Squat (can be singles, doubles or triples)
Burgener Complex – 1 Front Squat 1 Split Jerk Squat (can be singles, doubles or triples)
Pick one, two or all three of these demanding combinations and work for about an hour, a wonderful way to finish off the week, especially when you do not have to worry about going to work later in the day or tomorrow.
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