5 week Olympic Lifting Program for the H&F Board

This is from a Russian Olympic Lifter. It’s a shitload of volume and will definitely improve your lifts across the board if it doesn’t kill you.







All weights are in a KG and a percentage of your comfortable 1RM.

My 1RM for C&Js for these was 245 and 1RM for snatch around 195.

My back squats 1RM were around 375 & front squat around 325.

You can use the template as your own and adjust the weights to your own totals accordingly. If it’s too much, just spread it out to every other day, which will stretch the program out to 9-10 weeks.

If you have any questions on a lift, just ask.