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Basic Olympic Weightlifting Routine - 05-26-2009

Here is a basic Olympic Weightlifting routine. If you follow this for several months adjusting to your needs you will see progress. There is some unilateral work, ie Lunges, Bulgarian Squats, in on Monday (Day 1) to help will muscular balance. If a lifter wants to add in any other exercises that's all right, feel free to fine tune it. Also, it doesn't matter what days you work out on just make sure to get at least 3 in a week. Make sure to follow proper nutrition and to incorporate recovery methods to help increase progress.

Monday (Day 1)
Snatch 3x3
Behind the Neck Jerks 3x5
Front Squats 5x3
Snatch Pulls 5x5
(Optional) Unilateral Work 2x8

Wednesday (Day 2)
Cleans 5x3
Back Squats 5x5
Standing Press 3x5
Clean Pulls 5x5

Friday or Saturday (Day 3)
Snatch, 5 sets up to Max Single
Clean and Jerk, 5 sets up to Max Single
Snatch Grip Romanian Dead 2x5
Clean Grip Romanian Dead 2x5


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