Weightlifting Programs
Jocelyn's Return
This is an 8-week cycle that uses a lot of waves in the snatch, clean and jerk. It also includes a good amount of overhead strength work and jump training. It tapers for competition or max snatch and clean & jerk testing in the final week.
Good for:
Good for:
- Stamina in the competition lifts
- Overhead strength and stability
- Leg explosiveness
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Sample Week
Week 1 Day 1 Monday
Questions? Get answers here or post in comments.
- Block Snatch (Knee) – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
- Snatch Deadlift on Riser – 90%x3x3
- Overhead Squat (Weight by feel – Stable, full depth reps) – 5x3
- Snatch Push Press (weight by feel – no grinding) – 4x5
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Questions? Get answers here or post in comments.
- Jerk – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
- Drop to Split (weight by feel – full split length/depth, solid landing) – 4x3
- Back Squat – 60%x10, 65%x8, 70%x6
- Back Squat Jump (% of Back Squat) – 20% x3x3
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Questions? Get answers here or post in comments.
- Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 5
- Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 5
- Push Press (weight by feel - no grinding) – 4x5
Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Questions? Get answers here or post in comments.
- Clean – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
- Clean Deadlift on Riser – 90%x5x3
- Parallel Front Squat + Front Squat – 65% x 3+2 x 4
- 2-Leg Bound – 3x6
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Questions? Get answers here or post in comments.
- Snatch Pull + Snatch – (70% x 1+1, 75% x 1+1, 80% x 1+1)3
- Clean & Jerk - 2+1 or 1+2 (double your weaker lift) – (70%, 75%, 80%)3
- Back Squat (max rep set not to failure) – 70%x6, 75%x4, 80%x3, 70% x max reps
- Box Jump – 3x5
Questions? Get answers here or post in comments.
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Choose a Training Program
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 97,490 athletes around the world!
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 97,490 athletes around the world!
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Alyssa Sulay
Alyssa Sulay
Greg Everett
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Voula
Greg Everett