* exercise routines of the MFW all-stars *
Eric Midkiff's Olympic Lifting workout plan
Last fall, I was talked into doing an OL meet with a few friends. As I had
to maintain my powerlifts at the same time, I had to use a hybrid program,
and the basics follow.
Again, I used three week cycles. Jump rope for intervals followed workouts
on Monday and Wednesday. Running occurred later in the day on Tuesday and
Thursday. Stretching was performed Mon - Sat, with a full body PNF session
following Saturday's workout.
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First three week cycle
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Monday
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P.Snatch above knee 3x4
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Overhead Squat 2x8
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Squat 3x3
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Pulls 4x4
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Seated Calf 20x3
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Tuesday
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P.Clean below knee 3x4
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Front Squat 3x5
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Good Mornings 8x2
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Clean Pulls 4x4
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Reverse Hypers 15x2
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Ab Pull Downs 15x3
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Wednesday
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Bench 3x10
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JM Press 3x2
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Thursday
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P. Snatch below knee 3x5
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Drop Snatch 3x4
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Squat 2x8
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Pulls 4x4
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Calf Raise 12x3
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Friday
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Cleans 3x6
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Front Squat 3x3
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Pulls From Pins 4x4
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Reverse Hypers 10x2
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Ab Pull Downs 15x3
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Saturday
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Press 1x1, 5x1
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Rolling DB Ext. 10x6
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Chins 10x2
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Dumbbell Rows 10x2
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Next cycle
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Monday
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Snatch 3x5
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P Snatch/pin/b. knee 3x5
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Squat 3x3
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Pulls 3x5
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Donkey Calf
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Tuesday
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Clean 3x4
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Front Squat 3x6
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RDL 8x2
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Pulls 3x5
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Reverse Hypers 12x2
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Weighted Sit Ups 10x3
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Wednesday
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Bench 3x10
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BB Tri Ext 6x5
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Thursday
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P Snatch + O Squat 2x8
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Squat 2x8
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First Pull 3x5
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Second Pull 3x5
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Donkey Calf 12x3
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Friday
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Cleans 4x5
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Power Clean 4x4
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Front Squat 3x3
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Pulls 4x4
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Reverse Hypers 8x2
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Weighted Sit Ups 10x3
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Saturday
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Push Jerk 1x1,1x5
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DB Tricep Ext 10x6
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Pull Ups 10x2
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BB Rows 8x2
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Third three week cycle
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Monday
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Snatch 3x6
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Drop Snatch 2x6
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Squat 3x3
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Pulls 3x5
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Seated Calf 20x3
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Tuesday
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Cleans 3x6
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Front Squat 2x8
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Good Mornings 5x3
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Pulls 3x5
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Reverse Hypers 12x2
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Ab Pull Downs 10x3
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Wednesday
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Bench 3x10
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Close Grip Bench 3x2
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Tricep Pushdowns 10x3
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Thursday
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Snatch/block/a knee 2x8
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Overhead Squat 2x8
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Squat 2x8
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Pulls 3x5
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Calf Raise 10x3
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Friday
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Cleans 2x8
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Barski Cleans 2x3
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Front Squat 3x3
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Pulls 3x5
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Ab Pull Downs 10x3
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Reverse Hypers 15x3
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Saturday
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Jerk 1x5
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Rolling DB Tri Ext. 8x7
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Chins 10x2
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T-bar Rows 8x2
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Fourth three week cycle
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Monday
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Snatch 2x10
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P. Snatch 2x8
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Squat 3x3
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Pulls 2x8
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Single-Leg Calf 12x2
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Tuesday
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Cleans 2x10
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Front Squat 2x8
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Jerk 1x8
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Pulls 2x8
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Reverse Hypers 10x3
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Weighted Sit Ups 12x3
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Wednesday
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Bench 3x10
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One Arm DB Ext. 6x5
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Thursday
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Snatch 2x10
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Overhead Squat 2x5
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Squat 2x8
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Pulls 2x8
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Single-Leg Calf 12x2
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Friday
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Cleans 2x10
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Hang Cleans 2x8
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Front Squat 2x4
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Pulls 2x8
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Reverse Hypers 12x3
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Weighted Sit Ups 12x3
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Saturday
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Press 1x1
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Jerk 1x5
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DB Tricep Ext. 10x6
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Pull Ups 10x2
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DB Rows 8x2
Last two weeks used for meet prep exclusively. Bench work was dropped, as
well as direct lat work. Jump rope and running alternated every other day
first week, and Monday through Thursday on second week.
(note: 1x10 = 1 rep, 10 sets, so Snatch 1x10 means 10 singles)
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second to last week before meet
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Monday
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Snatch 1x10
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Squat 1x1
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Snatch pull 1x8
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Reverse hypers 10x2
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Tuesday
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Clean and Jerk 1x10
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Front squat 1x1
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Clean pull 1x8
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Weighted crunches 10x2
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Wednesday
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Snatch 1x10
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Squat 1x1
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Snatch pull 1x8
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Reverse hypers 8x2
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Thursday
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Clean and Jerk 1x10
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Front squat 1x1
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Clean pull 1x8
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Leg Raise 12x2
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Friday
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Snatch 1x12
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Squat 1x1
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Snatch Pull 1x8
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Reverse hypers 12x2
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Saturday
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Clean and Jerk 1x12
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Front Squat 1x1
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Clean pull 1x8
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Sit ups 15x3
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last week of meet prep
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Monday
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Snatch 1x5
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Clean and Jerk 1x5
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Squat 1x1
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Snatch pull 1x5
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Clean pull 1x5
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Reverse hypers 8x2
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Tuesday
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Snatch 1x3 (max out on last)
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Clean and Jerk 1x3
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Front squat 1x1
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Snatch pull 1x5
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Clean pull 1x5
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Sit ups
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Wednesday
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Snatch 1x5
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Clean and Jerk 1x5
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Thursday
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Rest
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Friday
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Sit in sauna, as I was still over.
Came down from 234 to 210, needed
to weigh in at no more than 207. Sweat off three pounds, made weight, began
recarb.
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Saturday
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Made all three snatch attempts, missed timed rack on third clean and jerk.
Very happy with first OL meet in twelve years.