LBEB Olympic Weightlifting Strength & Squat Program

Week 1:

Day1:

Snatch:

5x2 @ 75%

5x2 @ 80%

Snatch push press:

5x3 @ 80%

back squat:

20x3 @ 75% (EMOTM for 20 mins)

Clean RDL’s:

3x5 @ 120% (of clean)

Day 2:

Clean & jerk:

2x3 @ 85%

5x1 @ 87%

Push press: (Hold dip for 1 second)

7x3 @ 75%

Front squat: (2 sec pause on bottom)

6x3 @ 88%

Snatch deadlift + shrug at top:

3x5 @ 115%

Day 3:

Scarecrow Snatch:

Work up to max double

Muscle clean + push press:

work up to max double

Snatch deadlift off blocks below knee up 5Rm (pant-pooping weight)

Press: (Start at chin height and don’t go below it)

3x4 @ 85%

Day 4:

Snatch off low blocks:

Work up to heavy triple

Back squat:

2x20 w/ bodyweight on bar

100 side bends (50 each side), Use heavy as balls weight

4x20 DB rows

4x20 Lat pulldowns

Week 2:

Day 1:

Hang Snatch:

3x1 @ 77%

4x1 @ 82%

PP behind neck:

5x3 @ 80%

Back squats:

3x2 @ 92%

Snatch pulls:

3x3 @ 100%

Day 2:

Clean & jerk:

3x2 @ 87%

3x1 @ 92%

Press:

3x1 @ 92%

Front squat:

4x2 @ 90%

Clean high pull:

3x3 @ 130%

Day 3:

Hang clean + 3 front squats + jerk

work up to max with small jumps

8x10 rack pulls at knee level w/ 115% of deadlift weight (straps)

Day 4:

1-1/4 front squats:

Work up to max double with small jumps

3 press + 2 push press + 1 jerk:

Work up to max with small jumps

Week 3:

Day 1 :

Tall snatch:

work up to a medium 3 reps

Tall Clean:

work up to a medium 3 reps

Deep jerk practice: (practice that fast dip, don’t sit in the hole while dipping)

work up to medium heavy double

100 sidebends with heavy as balls DB or KB (50 per side)

Week 4:

Day 1:

Attempt new snatch PR

Attempt new Clean & jerk PR

Day 2:

Attempt new back squat PR

Attempt Push press PR

Week 5:

Day1:

Snatch:

2x2 @ 85%

5x2 @ 87%

Snatch push press:

5x3 @ 80%

back squat:

20x3 @ 70% (EMOTM for 20 mins)

Clean RDL’s:

3x5 @ 120% (of clean)

Day 2:

Clean & jerk:

2x3 @ 85%

5x1 @ 87%

Push press:

5x2 @ 90%

Front squat:

6x3 @ 88%

Snatch deadlift:

3x5 @ 130%

Day 3:

Tall Snatch:

Work up to max double

Muscle clean + push press:

work up to max double

Snatch deadlift off blocks below knee up 5Rm (pant-pooping weight)

Press:

3x4 @ 85%

Day 4:

Snatch off low blocks:

Work up to heavy triple

Back squat:

2x20 w/ bodyweight on bar

100 side bends (50 each side), Use heavy as balls weight

4x20 DB rows

4x20 Lat pulldowns

Week 6:

Day 1:

Snatch:

3x1 @ 87%

4x1 @ 92%

PP behind neck:

5x2 @ 87%

Back squats:

3x2 @ 92%

Snatch pulls:

3x3 @ 105%

Day 2:

Clean & jerk:

3x2 @ 87%

3x1 @ 92%

Press:

3x1 @ 92%

Front squat:

4x2 @ 90%

Clean high pull:

3x3 @ 130%

Day 3:

Hang clean + 3 front squats + jerk

work up to max with small jumps

8x10 rack pulls at knee level w/ 115% of deadlift weight (straps)

Day 4:

1-1/4 front squats:

Work up to max double with small jumps

3 press + 2 push press + 1 jerk:

Work up to max with small jumps

Week 7:

Day :

Tall snatch:

work up to a medium 3 reps

Tall Clean:

work up to a medium 3 reps

Deep jerk practice: (practice that fast dip, don’t sit in the hole while dipping)

work up to medium heavy double

100 sidebends with heavy as balls DB or KB (50 per side)

Week 8:

Day 1:

Attempt new snatch PR

Attempt new Clean & jerk PR

Day 2:

Attempt new back squat PR

Attempt Push press PR