Oly programming technique

[Toadthewetsprocket]

Hi!


I'm an oly novice doing the following template:

mon sn 3x5 c&j 2x2 . squat 3x5 fsquat 3x3
wed sn 2x2 c&j 3x5 squat 3x5 . fsquat 3x3
fri sn 3 single max c&j 3 singles max squat 3x5 press 3x5 deadlift 1x5

I have short time (1:30min) so this is the best I've come up with. Currently my snatches are power snatches; I can do full snatch but with very little weight e.g. warmups. (cleans are full though) Where would you suggest to incorporate technique in my program e.g. Drop snatches.? Any other tips are welcome,

I'm 40, doing gomad, light swimming every other day.

thanks

[Joe Jaloszynski]

Hi!


I'm an oly novice doing the following template:

mon sn 3x5 c&j 2x2 . squat 3x5 fsquat 3x3
wed sn 2x2 c&j 3x5 squat 3x5 . fsquat 3x3
fri sn 3 single max c&j 3 singles max squat 3x5 press 3x5 deadlift 1x5

I have short time (1:30min) so this is the best I've come up with. Currently my snatches are power snatches; I can do full snatch but with very little weight e.g. warmups. (cleans are full though) Where would you suggest to incorporate technique in my program e.g. Drop snatches.? Any other tips are welcome,

I'm 40, doing gomad, light swimming every other day.

thanks

What is your 5rm squat, deadlift, press, and bench press?

What I am asking is, have you ran a proper linear progression?

[Toadthewetsprocket]

I'm still doing linear progression (e.g. adding 2.5kg on every session to squat after) with Oly at the same time. current 3x5 of today was 100kg. deadlift 1x5 was 100kg. fsquat 70kg. press 3x5 40kg. I don't have a bench. @68kg BW.

[Joe Jaloszynski]

Those are not very strong numbers. You're quite underweight and you would be much better served, as an Oly lifter, to do the novice linear progression as written.

[Toadthewetsprocket]

Thanks for nothing.

[Satch12879]

What’s been going on for the past ten years?

[Mark Rippetoe]

Nothing productive. He's a standard American Olympic lifter.

[Toadthewetsprocket]

oh well I did SS ten years ago. I reached 140kg squat 130dl 70 bench 45 press. (Power) clean and jerk 70kg (Power) snatch 55kg. Then life happened (10 year gap). I just started over two months ago.

[Mark Rippetoe]

Those are not very strong numbers. You're quite underweight and you would be much better served, as an Oly lifter, to do the novice linear progression as written.Gain some weight, do the lifts once a week, and once you're back to 181 and squatting 160/deadlifting 180/pressing 80, start doing the lifts 3x/week.