Topic: List of Olympic Lifting Workouts (attached)

[Brian Lawyer]

Hi,
This is my first posting to the Weightlifting Exchange. I just recently found this forum and really like it. I’ve been training O’lifting for a little over 6 months now. I currently weigh 92, snatch 105 and CJ 120 (really should be 125 at least).

I am compiling a list of various workouts that are just stand alone Snatch and CJ workouts. I wanted to post this listing on here to see if anyone had suggestions to add to the list. If you open the word document I attached and read over the comments at the beginning, I think you will get an idea of what I am going for. If you have time, take a look at my listing and send me any additional suggestions.

This started because my coach has been telling me for the last month or so to just Snatch and Clean&Jerk for a while. Previously I was alternating between O’Lifting workouts (snatch and CJ) and strength workouts (i.e. squat, press, pull). So that left me with the question of, “how do I fill in at least a three day split with just Snatches and CJ’s”. My coach gave me a few ideas but since he is a very intuitive training type coach he doesn’t have a lot of structured plan to follow. What I mean by that is he has his lifters come in MWF, warmup, load a barbell, and start snatching. After that, based on observation and experience, he’ll tweak the routine for the day and prescribe technique or assistance exercises on an as needed basis. That is really cool, but I do most of my training in my garage and only get a chance to touch base with my lifting coach maybe once or twice a month in person. Hence the reason I started the attached list so I have something structured to pick and choose from.

[Matt Erdman]

That's a nice list. It looks like you have enough to go for several months. You can also check out Prilepin's table and get creative with that.

As for assistance work, it doesn't make sense to me to only work on a form issue when it is worse than normal. If you have an area that could be better, then work on it regularly until it is better.