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OTEP Weightlifting Club

Bridging Science and Applied Experience

121616

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A. Snatch, 10×1 @100% (RTM)
B. Clean & Jerk, 10×1 @100% (RTM)

121516

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A. Clean, 2×2@65%, 2×2@70%, 2×2@75%, 1×2@80%, 3×2@83%
B. Block Jerk, 10×2@80%
C. Back Squat, 4×2@90%, 6×2@93%

121416

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A. Snatch, 2×2@75%, 2×2@80%, 2×2@83%, 4×2@85%
B. Snatch Pull, 10×2@100%
C. Snatch Balance, 10×2

121316

World Weightlifting Championships 2010

A. Clean & Jerk, 2×1+2@65%, 2×1+2@75%, 2×1+2@78%, 4×1+2@80%
B. Clean Pull, 10×2@100%
C. Back Squat, 2×2@75%, 2×2@80%, 2×2@85%, 2×2@90%, 2×2@93%

121216

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A. Snatch, 2×2@65%, 2×2@75%, 2×2@80%, 4×2@83%
B. Front Squat, 6×2@85%, 4×2@90%
C. Behind the Neck Jerk, 10×2@80%

Previous programming can be found at oteperformance.com

082616

Back Squat

A. Snatch, 10×1 @100% (RTM)
B. Clean & Jerk, 10×1 @100% (RTM)
C. Back Squat, 10×1@100% (RTM)
D. BB Rollout, 3×20

082516

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A. Power Clean + Hang Clean + Jerk, 2x 1+2+1@65%, 2x 1+2+1@70%, 4x 1+2+1@75%
B. Clean Pulls, 4×3@90%
C. RDL, 4×4
D. Pendlay Row, 5×5
E. Box Jumps, 5×3

082416

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A. Hang Snatch, 2×3@60%, 2×3@65%, 4×3@70%, 4×3@75%
B. Hang Clean, 2×3@60%, 2×3@65%, 4×3@70%, 4×3@75%
C. Snatch Pulls, 4×3@90%
D. Pause Front Squat, 6×3
E. Hanging Leg Raises, 3×20

051716

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A. Snatch Block (mid-thigh), 2×3@65%, 2×3@70%, 4×3@75%
B. Tall Jerk, 2×3@55%, 4×3@60%, 4×3@65%
C. Behind the Neck Jerk, 5×3
D. Snatch Balance, 4×4
E. Weighted Dips, 3×5

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