Olympic Weightlifting x 531 x Push/Pull

Combine 5-3-1 progression for strength lifts with Olympic Weightlifting.
After every day add Push/Pull/One side leg/abs exercises of choice for 25-50 reps each.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Behind The Neck Split Jerk

Snatch Grip Push Press

Squat (Barbell)

Behind the neck day

Snatch (Barbell)

Clean and Jerk

Snatch Pull

Snatch day

Split Jerk

Front Squat (Barbell)

Push Press (Barbell)

Front push

Hip Snatch

Power Clean

Clean Pull

Hang Snatch

Hang Clean

Hip Clean

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