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    Masters Olympic Lifting Program 4 Weeks 14 March 11 April

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    Gastón Salas
    This document outlines a 4-week Masters Olympic lifting program. It is similar to a beginner's program but includes one day dedicated to strength movements each week to allow for more recovery. The program is evaluated and updated every 4 weeks by coaches. It provides terminology definitions and prescribes exercises, sets, reps, and percentages to use for weight over the course of the 4 weeks. The goal is to progressively increase strength and technique.

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    Masters Olympic Lifting Program 4 Weeks 14 March 11 April

    Uploaded by

    Gastón Salas
    1K views3 pages
    This document outlines a 4-week Masters Olympic lifting program. It is similar to a beginner's program but includes one day dedicated to strength movements each week to allow for more recovery. The program is evaluated and updated every 4 weeks by coaches. It provides terminology definitions and prescribes exercises, sets, reps, and percentages to use for weight over the course of the 4 weeks. The goal is to progressively increase strength and technique.

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    This document outlines a 4-week Masters Olympic lifting program. It is similar to a beginner's program but includes one day dedicated to strength movements each week to allow for more recovery. The program is evaluated and updated every 4 weeks by coaches. It provides terminology definitions and prescribes exercises, sets, reps, and percentages to use for weight over the course of the 4 weeks. The goal is to progressively increase strength and technique.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views3 pages

    Masters Olympic Lifting Program 4 Weeks 14 March 11 April

    Uploaded by

    Gastón Salas
    This document outlines a 4-week Masters Olympic lifting program. It is similar to a beginner's program but includes one day dedicated to strength movements each week to allow for more recovery. The program is evaluated and updated every 4 weeks by coaches. It provides terminology definitions and prescribes exercises, sets, reps, and percentages to use for weight over the course of the 4 weeks. The goal is to progressively increase strength and technique.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Masters Olympic Lifting Program

    This is the Masters (40 years old +) program for Hong Kong Weightlifting. This program is quite similar to the
    Beginners program, except it has one day dedicated completely to strength movements. Masters need a bit
    more recovery and lack the fast-paced strength gains that Beginners experience. The program is updated
    every four weeks. The coaches will evaluate each lifters progress and make changes as needed before the
    next four week block. If you cant attend class, please follow along.

    If you dont yet have any personal best to gauge the percentages below, go by feel, you will know when you
    cant successfully lift another kilogram.

    If there is no percentage or prescribed weight, go by feel, but dont over do it.

    Terminology:
    3r x 5 @60% - Three repetitions for five total sets
    HS - Heavy Single, not a maximum lift, but whatever number is technically heavy for that day. Stop
    after you hit that number, do not go for a max, leave something in the tank.
    OHS - Overhead Squat (typically snatch grip).
    Power Position - See photo
    Mid Thigh Position - Halfway between your knees and waist.
    DS @75% - Drop Sets, complete more lifts 25 percent lower than your best successful lift of the day.
    2+1 - Complete two of the first portion of the lift, immediately follow with one of the second portion of
    the lift. (i.e. 2 Cleans + 1 Jerk)
    3 Point - Mid-thigh, knee, floor.
    2 Point - From two positions off the floor, typically where coach advises for you.
    From Floor - The lift begins in start position from the floor.

    Tuesday: Power Position Thursday: Mid Thigh Position Saturday: At Knee Position

    Week 1 Muscle Snatch 3r x 5; Warm up for 15 Muscle Sn + OHS


    - 60% last 3 sets with weights Minutes, and stretch Snatch + OHS; 2+1x7
    Power Snatch + OHS Muscle Clean + Press sets
    4+1 x 5 @60% 3+2 x 5; last 3 sets with C&J Heavy Single;
    Back Squat 8r x 5 weights DS @75%, 1+2 x 2
    @60% Good morning 8r x 3 Deadlift 3RM
    Snatch Deadlift 5r x @50% bodyweight Front Squat 3RM;
    5@90% of Snatch Dumbbell Stationary drop set 75% for Max
    DB Clean and Press x Lunge 10 ea leg x 4 Reps
    50 reps Barbell Push Press Pull Ups 25
    5RM
    Back Extensions - 40
    Tuesday: 2 Point Snatch Thursday: Below Knee Saturday: Just off ground

    Week 2 Muscle Snatch 3r x 5; Warm up for 15 Muscle Sn + OHS


    - 70% last 3 sets with weights Minutes, and stretch Snatch HS
    Power Snatch + OHS 3+ Power Clean + Push C&J HS
    2x 5 @7% Press 3+2 @ 60% x 5 Back Squat 3RM;
    Back Squat 6r x 5 Good morning 8r x 3 drop set 75% for 10r
    @75% @55% bodyweight Clean grip Push
    Clean grip Push Press Dumbbell Stationary Press 3r x 5
    3r x 5 Lunge 10 ea leg x 4 2 Core/GP moves
    Snatch Deadlift 5r x 5 (heavier weight)
    @100% of Snatch Barbell Push Press
    DB Bent Row x 30 reps 5RM (1kg better than
    each arm last week)
    Back Extensions - 50

    Tuesday: Above & Below Thursday: 3 Point Saturday: Above &


    knee Clean Below knee

    Week 3 Muscle Snatch 3r x 5; Warm up for 15 Muscle Sn + OHS


    - 75% last 3 sets with weights Minutes, and stretch Snatch HS
    Power Snatch + OHS Power Clean + Power C&J HS
    2+2 x 5 @75% Jerk 2+2 @ 70% x 5 Back Squat 3RM;
    Back Squat 4r x 5 Good morning 8r x 3 drop set 75% for 10r
    @85% @60% bodyweight Clean grip Push
    Snatch Deadlift 3r x Dumbbell Stationary Press 3r x 5
    5@110% of Snatch Lunge 10 ea leg x 4 2 Core/GP moves
    DB Clean and Press x (heavier weight)
    50 reps Barbell Push Press
    5RM (1kg better than
    last week)
    Straight Leg Deadlift -
    20r x 3 @40kg

    Tuesday: From Floor Thursday: From Floor Saturday: Gym Meet

    Week 4 Muscle Snatch 3r x 5; Warm up for 15 **Competition style; weigh


    - 80% last 3 sets with weights Minutes, and stretch in, declare, 3 attempts at
    Squat Snatch 2r x 5 Clean and Jerk, Singles each
    Technique Primer
    @80% @80% x 5
    Snatch
    Back Squat 2r x 5 Dumbbell Stationary Clean & Jerk
    @92% Lunge 10r ea leg x 4 Squat
    DB Bent Row x 30 reps (heavier weight) GPP/Core
    each arm Barbell Push Press
    5RM (1kg better than
    last week)
    Barbell Rollouts 10r x 3

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