Thursday, May 11, 2017

Nancy's Submitted Olympic Lifting Routine








Here's a great Jim Schmitz audio from On Target Publications:
Check it out! 

And here's a pile of great articles by Jim Schmitz at IronMind:





This Article Courtesy of J. Trigg


Here is a hybrid program, based on the Olympic lifts. It's a relatively 'high volume' 3-Day-Per-Week program, using rep schemes taken from the Jim Schmitz Olympic Lifting Program . . . incorporated into my own workout scheme. Each workout includes weighted crunches, L-fly, and grip work. 


Day 1

Power & Squat Clean, 3 x 3 reps, 2 x 2
 - a set of 3 Power & Squat Cleans = Power Clean, Power Clean, Squat Clean

Front Squat & Push Press, 2 x 5 reps, 1 x 4, 1 x 3
 - a set of 5 Front Squat & Push Press = 5 Front Squats followed by a single Push Press
 - a set of 4 Front Squat & Push Press = 4 Front Squats followed by a single Push Press 
 - a set of 3 Front Squat & Push Press = 3 Front Squats followed by a single Push Press

Front Squat, 5 x 5

Chin-Ups, 2 x 6 reps

Push Press (Clean Grip), 3 x 5 reps

Stiff-Legged Deadlift, 1 x 15 reps.


Day 2

Power & Squat Snatch, 3 x 3, 2 x 2
 - a set of 3 Power & Squat Snatch =  Power Snatch, Power Snatch, Squat Snatch
 - a set of 2 Power & Squat Snatch = Power Snatch, Squat Snatch

Overhead Squat, 2 x 5 reps, 1 x 4, 1 x 3, 3 x 2 reps

Snatch Grip Press Behind Neck, 3 x 5 reps

Deadlift, 3 x 3 with Snatch Grip, 3 x 3 with Clean Grip

Bench Press, 1 x 10, 1 x 7, 1 x 5, 1 x 3


Day 3
Jerk, 3 x 3, 2 x 2

Back Squat, 1 x 10, 1 x 7, 3 x 5 reps

Good Morning, 3 x 5 reps

Dumbbell Shrugs, 3 x 5.












No comments:

Blog Archive