Olympic weightlifting - strength focus

Inspired by LSUS Kyle Pierce program as laid out by Sean Hutchinson

with modifications for a 4-day schedule

https://drive.google.com/file/d/1BjnRppVck7UDZLORkglWWRFVkZgmdI5W/view



default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Behind The Neck Split Jerk

Squat (Barbell)

Push Press (Barbell)

Lunge (Dumbbell)

Dip (Weighted)

Sit Up

Tuesday

Hip Snatch

Clean and Jerk

Snatch Deadlift

Hanging Knee Raise

Bent Over Row (Barbell)

Jump Squat

Back Extension (Weighted)

Thursday

Power Jerk

Front Squat (Barbell)

Overhead Press (Barbell)

Push Up (Weighted)

Hack Squat

Hollow Hold

Saturday

Snatch (Barbell)

Hip Clean

Clean Deadlift

Reverse Abs Crunch (Bodyweight)

Romanian Deadlift (Dumbbell)

Chin-Up (Bodyweight)

Sunday

Behind The Neck Power Jerk

Behind The Neck Press

Lunge (Barbell)

Hang Snatch

Muscle Snatch

Pull-Up (Neutral Grip, Weighted)

Romanian Deadlift (Barbell)

Split Jerk

Belt Squat

Overhead Press (Dumbbell)

Hang Clean

Bent Over Row (Dumbbell)

Plank (Weighted)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Snatch Pull

Bicep Curl (Dumbbell)

Walking Lunge (Dumbbell)

Plank + Pull Through

Clean (Barbell)

Clean Pull

Pull-Up (Weighted)

Good Morning

Bicycle Crunch

Pull-Up (Bodyweight)

Snatch Balance

Inverted Row

Dip (Bodyweight)

Drop Snatch 

Wednesday

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