12-WEEK OLYMPIC WEIGHTLIFTING PROGRAM

New to Olympic lifting or looking to increase your numbers? This workout is for you.

https://www.muscleandfitness.com/workouts/workout-routines/this-12-week-olympic-weightlifting-program-can-be-used-by-any-lifter/

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Dip Snatch

Snatch Grip Push Press

Squat (Barbell)

Snatch, back squat

Dip Clean + Jerk

Behind The Neck Press In Split

Clean Pull

Clean&Jerk, Clean Pull

Snatch Balance + OHS

Push Press + Jerk (2-Sec.Pause In Dip)

Front Squat (Barbell)

Snatch Pause Above Knee

Clean Pause Above Knee & Jerk

Snatch Deadlift

Competition day, Snatch pull 

Snatch Pull + Hang Snatch AK + Slow OHS

Overhead Squat

Clean Pull + Hang Clean AK

Jerk Pause In Split

Clean Pull Pause In Extension

Muscle Snatch

Hang Below Knee Power Clean + Power Jerk

Hang Snatch Below Knee + Snatch

Hang Clean BK + Clean + Jerk

Snatch Pull Pause In Extension

Snatch Pull + Snatch

Snatch Balance

Clean Pull + Clean + Jerk

Push Press (Barbell)

Power Snatch Hang AK

Power Jerk + Jerk

Snatch (Barbell)

Clean and Jerk

Snatch Pull

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