LBEB 12 Week Olympic Weightlifting Program

Lift Big Eat Big Weightlifting Program 3x/week Split -Week 1Day 1 Snatch: 3x3 @ 70% 3x3 @ 75% Back squat: 4x5 @ 75% Push press behind neck: 3x5 @ 70% Snatch pulls: 4x5 @ 110% (of snatch 1RM) Pullups: 3x8 Day 2 Clean & Jerk: 3x3 @ 70% 3x3 @ 75% Snatch balance: 4x3 @70% (of snatch 1RM) Front squat: 4x5 @ 75% Clean pulls: 5x5 @ 115% 50 situps

Day 3 Snatch pull + power snatch + snatch 4x3 @ 70% 3x3 @ 75% Back squat: 3x8 @ 70% Push press behind neck: 4x5 @ 75% Snatch deadlift: 3x7 @ 100%

-Week 2Day 1 Snatch: 3x3 @ 75% 3x3 @ 80% Back squat: 3x5 @ 80% Push press: 5x3 @ 80% Clean deadlift (use straps): 4x5 @ 100% of Clean 1RM Box jumps: 5x5

Day 2 Clean & Jerk: 3x3 @ 75% 3x3 @ 80% Snatch Balance: 3x3 @ 80% Front squats: 3x5 @ 80% Push jerk behind neck: 3x3 @ 80% of jerk 1RM Hanging leg raise 3x12

Day 3 Clean pull + Power clean + clean: 4x3 @ 75% 4x3 @ 80% Snatch push press: 5x3 @ 75%

1 1/4 back squats: 5x5 @ 80% Clean shrugs: 4x6 @ 100%

Week 3: Snatch

2x3 @ 60% 2x3 @ 65%

Back squat 3x5 @ 65% Push press 5x3 @ 65% Snatch deadlift 4x5 @ 70% Box jumps 5x5 Day 2 Clean & Jerk 2x3 @ 60% 2x3 @ 65% Snatch Balance 3x3 @ 65% Front squats 3x5 @ 65% Push jerk behind neck 3x3 @ 65% of jerk 1RM Hanging leg raise 3x12 Day 3 Power snatch 4x3 @ 65% Power clean 4x3 @ 65% Back squat 5x7 @ 65% Push press 3x5 @ 65%

-Week 4Day 1: Snatch 2x2 @ 85% Back squat

3x2 @ 85%

Jerk behind neck 3x2 @ 90% Snatch pulls 4x3 @ 115%

Day 2 Clean & Jerk 2x2 @ 85% Snatch balance 3x2 @ 90% Front squats 3x2 @ 90% RDL 5x5 @85% of clean Day 3 Snatch 3x1 @ 90% Clean & Jerk 3x1 @ 90% Back squat 4x3 @ 85% 2 clean pull + clean 4x3 @ 80% 50 situps

Cycle 2: -Week 1Day 1 Snatch: 3x3 @ 75% 3x2 @ 80% Back squat: 4x5 @ 80% Push press behind neck: 3x5 @ 75% Snatch pulls: 4x5 @ 110% (of snatch 1RM) Pullups:

3x8

Day 2 Clean & Jerk: 3x3 @ 75% 3x2 @ 80% Snatch balance: 4x3 @75% (of snatch 1RM) Front squat: 4x5 @ 80% Clean pulls: 5x5 @ 115% 50 situps

Day 3 Snatch pull + power snatch + snatch 4x3 @ 75% 3x3 @ 80% Back squat: 3x8 @ 75% Push press behind neck: 4x5 @ 80% Snatch deadlift: 3x7 @ 105%

-Week 2Day 1 Snatch: 3x3 @ 80% 3x2 @ 85% Back squat: 3x5 @ 80% Push press: 5x3 @ 85% Clean deadlift (use straps): 4x5 @ 105% of Clean 1RM Box jumps: 5x5

Day 2 Clean & Jerk:

3x3 @ 80% 3x2 @ 85%

Snatch Balance: 2x3 @ 85% Front squats: 3x5 @ 85% Push jerk behind neck: 3x3 @ 82% of jerk 1RM Hanging leg raise 3x12

Day 3 Clean pull + Power clean + clean: 4x3 @ 80% 4x3 @ 82% Snatch push press: 5x3 @ 80%

1 1/4 back squats: 5x5 @ 80% Clean shrugs: 4x6 @ 105%

Week 3: Snatch 2x3 @ 65% 2x3 @ 70% Back squat 3x5 @ 70% Push press 5x3 @ 70% Snatch deadlift 4x5 @ 75% Box jumps 5x5 Day 2 Clean & Jerk 2x3 @ 65% 2x3 @ 70% Snatch Balance

3x3 @ 70%

Front squats 3x5 @ 70% Push jerk behind neck 3x3 @ 70% of jerk 1RM Hanging leg raise 3x12 Day 3 Power snatch 4x3 @ 70% Power clean 4x3 @ 70% Back squat 5x7 @ 70% Push press 3x5 @ 70%

-Week 4Day 1: Snatch 2x2 @ 90% Back squat 3x2 @ 87% Jerk behind neck 3x2 @ 92% Snatch pulls 4x3 @ 115%

Day 2 Clean & Jerk 2x2 @ 90% Snatch balance 3x2 @ 92% Front squats 4x1 @ 95% RDL 5x5 @85% of clean

Day 3 Snatch 3x1 @ 95% Clean & Jerk 3x1 @ 95% Back squat 4x3 @ 87% 2 clean pull + clean 4x3 @ 85% 50 situps

Cycle 3: -Week 1Day 1 Snatch: 3x2 @ 80% 3x2 @ 85% Back squat: 4x4 @ 85% Push press behind neck: 3x5 @ 80% Snatch pulls: 4x5 @ 105% (of snatch 1RM) Pullups: 3x8 Day 2 Clean & Jerk: 3x2 @ 80% 3x2 @ 85% Snatch balance: 4x2 @80% (of snatch 1RM) Front squat: 4x4 @ 85% Clean pulls: 5x5 @ 105% 50 situps

Day 3 Snatch pull + power snatch + snatch 3x3 @ 80% 2x3 @ 85%

Back squat: 3x8 @ 75% Push press behind neck: 4x4 @ 85% Snatch deadlift: 3x7 @ 115%

-Week 2Day 1 Snatch: 3x2 @ 85% 3x1 @ 90% Back squat: 4x3 @ 87% Push press: 5x3 @ 87% Clean deadlift (use straps): 4x5 @ 115% of Clean 1RM Box jumps: 5x5

Day 2 Clean & Jerk: 3x2 @ 85% 3x1 @ 90% Snatch Balance: 3x2 @ 87% Front squats: 5x3 @ 87% Push jerk behind neck: 3x3 @ 85% of jerk 1RM Hanging leg raise 3x12

Day 3 Clean pull + Power clean + clean: 4x3 @ 85% 4x3 @ 87% Snatch push press: 5x3 @ 85% 1 1/4 back squats: 5x4 @ 85%

Clean shrugs: 4x5 @ 110%

Week 3: Snatch 2x3 @ 70% 2x3 @ 75% Back squat 3x5 @ 75% Push press 5x3 @ 75% Snatch deadlift 4x5 @ 80% Box jumps 5x5 Day 2 Clean & Jerk 2x3 @ 70% 2x3 @ 75% Snatch Balance 3x3 @ 75% Front squats 3x5 @ 75% Push jerk behind neck 3x3 @ 75% of jerk 1RM Hanging leg raise 3x12 Day 3 Power snatch 4x3 @ 75% Power clean 4x3 @ 75% Back squat 5x7 @ 70% Push press 2x5 @ 75%

-Week 4Day 1: Snatch 2x1 @ 90%

Back squat 3x1 @ 87% Jerk behind neck 3x1 @ 92% Snatch pulls 4x2 @ 115%

Day 2 Clean & Jerk 2x1 @ 90% Snatch balance 3x1 @ 92% Front squats 4x1 @ 90%

Day 3 Attempt new Snatch max Attempt new CJ max Attempt new back squat max