(Originally found http://70sbig.com/blog/2012/07/transitioning-to-olympic-weightlifting/)
Program Cliffs:
- Transitional program from general
strength training/powerlifting to olympic weightlifting
- Could also be used successfully after long periods of time off from the bar, or to gain general strength
- Intended to gain familiarity with the contested lifts, while keeping strength oriented lifts
- Useful for between 1-3months before picking up a broader, more involved weightlifting program
- Keep bench because "No one wants to see a skinny fat 85kg male lifter go 80/100 while high school football players easily out-bench him"
- Add Pull/Chin-ups on "strength
days"; RDL can be done twice per week if desired
- Work to 5 singles for Sn/C&J as heavy; the other lift should be "medium" (~80%) for 6-10 reps
- High-bar squats for 3x5 or 3x6;
allow for your body to adapt to the olympic lifts
| Monday | Tuesday | Thursday | Friday |
| Snatch | High-Bar Back Squat | Snatch | Front Squat |
| C&J | Press/Push-Press | C&J | Bench |
| Rows | RDL | ||
Thanks!!!
ReplyDelete