Olympic WeightLifting - 3 Days / 4 Weeks

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

* Designed for Peaking once a month, giving a 4Week block overall
* Percentages based on 1RM for each exercise
* Scheme is Set X Rep
* Some sets offer variety - Ex: Work to 3 singles at 90% OR 5x3 at 85%
* 90%+ means 90% of best OR MORE if feeling good/light/easy
* Can run as is OR an entire Light Week before starting over with First Heavy Week 1
* Great for school-age lifters or others with outside demands limiting training to 3Day/Week

* Muscle Snatch based on Power Snatch; Jerk Dip based on C&J
* Drop Snatch based on Snatch; Snatch from knees based on Hang Snatch;
* Press from Rack based on Press
Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.