Olympic Weightlifting x 531 x Upper/Lower

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

Snatch (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Clean and Jerk

Push Press (Barbell)

Pendlay Row

Hip Snatch

Snatch Pull

Squat (Barbell)

Hang Below Knee Power Clean + Power Jerk

Floor Press (Barbell)

Chin-Up (Bodyweight)

Hang Snatch

Hang Clean

Hip Clean

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