OLYMPIC LIFTING PROGRAM

NICK URANKAR
 WEEK ONE
DYNAMIC WARM UP BARBELL WARM UP
10 Per Side Groiners (3 Sec Hold) 10 Band Pull Aparts
20 Quick Groiners 10 Band Pull Overs
10 Per Side Cross Body Leg Holds 10 Band Around The Worlds
WARM-UP

5 Full Body Roll Outs 10 Reverse Band Around The Worlds

20 Floor Wipes 15 Band Twists
5 Inch Worms + 2 Push-Ups 10 Band Overhead Squats
20 Air Squats

*Add any additional warm-ups you might need *Add any additional banded warm-ups you might
if you are tight anywhere or need some extra need if you are tight anywhere or need some
stretching. extra stretching.
https://youtu.be/PW8ZFCUG_1k https://youtu.be/sAd4uPko80E

POWER LIFTING OLYMPIC LIFTING

12 Minutes to get to working weight. A) 1 Snatch Balance Every :90 Sec x 10
DAY ONE

A) 8 x 2 Rep Every 3 Min: B) 15 Minutes work up to a Max Full Snatch

Back Squat starting at 70% Building Up
C) Every 2:30 As Heavy As Possible Unbroken
B) 5 x 10 Rep Walking Lunge
(Build up as heavy as you can go) Full Snatch / Overhead Squat:
1/6 - 2/5 - 3/4 - 4/3 - 5/2 - 6/1
(Find heaviest weight you can complete all sets with)

POWER LIFTING OLYMPIC LIFTING

12 Minutes to get to working weight. A) Build Up 1 Rep Shoulder to Overhead to
DAY TWO

around 90-95% of your 1 Rep Max

A) 8 x 2 Rep Every 3 Min:
Bench Press starting at 70% Building Up B) 4-4-3-3-2-2-1-1 Shoulder to Overhead New Set
every 2 min
B) 5 Sets: *Start at 70% of your 1 Rep From A
Seated DB/KB Press 10 Rt Arm - 10 Lt Arm
100 Ft Rt Arm Waiter carry AHAP - 100 Ft Lt Arm

POWER LIFTING OLYMPIC LIFTING

DAY THREE

12 Minutes to get to working weight. A) 12-10-8-6-4-2:

Unbroken Clean
A) 8 x 2 Rep Every 3 Min: (Any way power or squat - rest as needed between sets and
Deadlift starting at 70% Building Up build up every set)

B) Tabata Deadlift at 60% of your max B) 12 Minutes Establish: 1 Rep Full Clean
*20 Sec On 10 Sec Off X 8 Rounds (4 Min Total)

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 WEEK TWO
DYNAMIC WARM UP BARBELL WARM UP
10 Per Side Groiners (3 Sec Hold) 10 Band Pull Aparts
20 Quick Groiners 10 Band Pull Overs
10 Per Side Cross Body Leg Holds 10 Band Around The Worlds
WARM-UP

5 Full Body Roll Outs 10 Reverse Band Around The Worlds

20 Floor Wipes 15 Band Twists
5 Inch Worms + 2 Push-Ups 10 Band Overhead Squats
20 Air Squats

*Add any additional warm-ups you might need *Add any additional banded warm-ups you might
if you are tight anywhere or need some extra need if you are tight anywhere or need some
stretching. extra stretching.
https://youtu.be/PW8ZFCUG_1k https://youtu.be/sAd4uPko80E

POWER LIFTING OLYMPIC LIFTING

12 Minutes to get to working weight. A) 15 Min Establish 3 Rep Power Snatch (Singles)
DAY ONE

Then hit 1 set every 3 Min. *Under :30 Sec for ALL 3

A) 6 x 3 Rep Every 3 Min: B) “Isabel” 30 Snatches Anyway

Back Squat starting at 70% Building Up 80% of 3 Rep Max

B) 50 Back Squats For Time

60% of your 3 Rep Max

POWER LIFTING OLYMPIC LIFTING

12 Minutes to get to working weight. A) 15 Min Establish 3 Rep Clean & Jerk (Singles)
DAY TWO

Then hit 1 set every 3 Min. *Under :30 Sec for ALL 3

A) 6 x 3 Rep Every 3 Min: B) “Grace” 30 Clean & Jerks For Time

Bench Press starting at 70% Building Up 80% of 3 Rep Max

B) Every 2 Minutes x 6 Sets:

12 Bench Press As Heavy as you can go unbroken
+ Unbroken Strict Pull Ups

POWER LIFTING OLYMPIC LIFTING

DAY THREE

12 Minutes to get to working weight. A) 10 Min Establish: 3 Rep Shoulder Press

Then hit 1 set every 3 Min.
B) 15 Min Establish: 2 Rep Split Jerk
A) 6 x 3 Rep Every 3 Min:
Deadlift starting at 70% Building Up C) 15 Min EMOM: 1 Split Jerk AHAP (AS HEAVY AS POSSIBLE)

B) Tabata Deadlift at Same Weight from Week 1

*20 Sec On 10 Sec Off X 8 Rounds (4 Min Total)

3
 WEEK THREE
DYNAMIC WARM UP BARBELL WARM UP
10 Per Side Groiners (3 Sec Hold) 10 Band Pull Aparts
20 Quick Groiners 10 Band Pull Overs
10 Per Side Cross Body Leg Holds 10 Band Around The Worlds
WARM-UP

5 Full Body Roll Outs 10 Reverse Band Around The Worlds

20 Floor Wipes 15 Band Twists
5 Inch Worms + 2 Push-Ups 10 Band Overhead Squats
20 Air Squats

*Add any additional warm-ups you might need *Add any additional banded warm-ups you might
if you are tight anywhere or need some extra need if you are tight anywhere or need some
stretching. extra stretching.
https://youtu.be/PW8ZFCUG_1k https://youtu.be/sAd4uPko80E

POWER LIFTING OLYMPIC LIFTING

A) 15 Minutes to Build Up to a 1 Rep Back Squat A) 12 Minutes Build Up:
DAY ONE

Then start your first set at 60% of your 1 rep you just hit 1 Rep Clean + 1 Front Squat

B) Back Squat 4-4-3-3-2-2-1-1 B) Start at 70% of your Max and establish a max weight at
New Set every 2 Minutes each set every 3 minutes move to the next.
Rep Scheme:
C) 5 x 10 Rep Walking Lunge 5-4-3-2-1: Hang Clean + Front Squat
(Build up as heavy as you can go) (Perform 5 hang cleans + 5 FS AHAP - 4 HCL + 4 FS AHAP
and so on increasing weight each set)

POWER LIFTING OLYMPIC LIFTING

A) 15 Minutes to Build Up to a 1 Rep Bench Press A) 12-10-8-6-4-2: Unbroken Snatch
DAY TWO

Then start your first set at 60% of your 1 rep you just hit (Any way power or squat - rest as needed between sets and
buildup every set)
B) Bench Press 4-4-3-3-2-2-1-1
New Set every 2 Minutes B) 12 Minutes Establish: 1 Rep Full Snatch

C) 5 Sets:
Seated DB/KB Press 10 Rt Arm - 10 Lt Arm
100 Ft Rt Arm Waiter carry AHAP - 100 Ft Lt Arm
Followed By 8 Strict Pull-Ups

POWER LIFTING OLYMPIC LIFTING

DAY THREE

A) 15 Minutes to Build Up to a 1 Rep Deadlift A) 12 Min Establish Max Weight on this Complex
Then start your first set at 60% of your 1 rep you just hit 1 DL + 1 Clean + 1 Front Squat + 1 Jerk

B) Deadlift 4-4-3-3-2-2-1-1 B) 20 Minutes AMRAP:

New Set every 2 Minutes
1 DL + 1 Cleans + 1 FS + 1 Jerk
(185/125 - RX+ 225/155)
B) Tabata Deadlift at Same Weight from Week 1 *Goal is to complete the complex unbroken as many times as
*CRUSH WEEK ONE SCORE possible under 20 Min.