Olympic Lifting

[Cheech32917]

Now you say to do deads every other week. Now how would you program rack pulls/ haltings into this? Would it still be every other week that you would pull or would you just alternate the movements every week?

[Mark Rippetoe]

I would probably do them every week, since they are easier to recover from than deadlifts.

[MikeD]

One more semi-oly lifting question: When I do push presses, even if I dip onto the heels, once I heave the bar up I briefly snap onto my toes and then back to flat-foot. Is this alright? Is this essentially the same thing as jumping hard on the clean and getting carried onto the toes?

[Mark Rippetoe]

Same thing, yep.

[AidenBloodaxe]

I would consider three changes to the above:
1) Swap days so that you are doing your SS lifts the day BEFORE your Oly lifts, and then
2) Get rid of front squats to start (for a few weeks) until you see how your back squats are going, and move press to your back squat/deadlift day, therefore giving yourself an extra rest day, OR
3) Move front squats to one of your Oly days and do them right after your C&Js. Simply start your first triple at a weight slightly higher than your last clean. Still move press to your back squat/deadlift to give yourself the extra rest day.

I say this because I have been doing something similar for the last 2 months based on some of Rip's recommendations. Make linear progression on your squats your priority, and make front squats secondary for a while. It is a lot to recover from and still make progress. I've blown up my low bar squat, and that has caused all of my Oly lifts to go through the roof. I am just now switching to two days of front squats and one day of squats because I can rack more than I can reliably get out of the hole on my cleans (my squat is 220 but my last front squat was only 170).

Don't you think squatting & benching for sets across the day before snatches & cleans & jerks would make it extremely hard to perform the lifts well? How about squatting & pressing for volume after the O-lifts on the same day since they don't take long to do with the timed sets? maybe later on in the day if your schedule permits. I know I wouldn't snatch or clean well the day after heavy squatting.

I'm currently trying to implement the O-lifts into an intermediate program. I think this might work.

Mon: Snatch heavy @ 60sec, C&J 80% x10x1 @ 90sec, Squat 3x5, Bench/alt. press 3x5
Tue: Front Squat 3x3 (@ 70-80% Monday's back squat). Hang snatch, hang C&J, both light for several doubles or singles.
Thu: C&J heavy, Snatch 80%x15x1 @ 90sec
Fri: Squat heavy 5x1, Press/alt. bench 5RM, HDL 1x8 / RP 1x5

* The bench/press for 3x5 might be better suited for Tuesday if the workout takes too long or is too stressful on Monday.
* The back-squats could be switched so the 5 heavy singles are done on Monday & the 3x5 across are done on Friday so there's no heavy squatting & pulling on the same day.