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  • 3 Day Chinese Weightlifting Program

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    Celeste Ayala
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    This 4-week training program focuses on peaking once a month for Olympic weightlifting. It includes a variety of exercises like snatches, cleans, jerks, and squats performed in sets and reps targeting percentages of each lifter's 1RM. The program can be run as written or with an additional light week before restarting. It is suitable for school-aged lifters or those with limited training time of 3 days per week.

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    3 Day Chinese Weightlifting Program - LiftVault.com

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    This 4-week training program focuses on peaking once a month for Olympic weightlifting. It includes a variety of exercises like snatches, cleans, jerks, and squats performed in sets and reps targeting percentages of each lifter's 1RM. The program can be run as written or with an additional light week before restarting. It is suitable for school-aged lifters or those with limited training time of 3 days per week.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    51 views1 page

    3 Day Chinese Weightlifting Program

    Uploaded by

    Celeste Ayala
    This 4-week training program focuses on peaking once a month for Olympic weightlifting. It includes a variety of exercises like snatches, cleans, jerks, and squats performed in sets and reps targeting percentages of each lifter's 1RM. The program can be run as written or with an additional light week before restarting. It is suitable for school-aged lifters or those with limited training time of 3 days per week.

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    © All Rights Reserved
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    of 1

    1RM * Designed for Peaking once a month, giving a 4Week block overall

    Snatch 100 * Percentages based on 1RM for each exercise


    Clean & Jerk 100 * Scheme is Set X Rep
    Power Snatch 100 * Some sets offer variety - Ex: Work to 3 singles at 90% OR 5x3 at 85%
    Power Clean 100 * 90%+ means 90% of best OR MORE if feeling good/light/easy
    Snatch Pull 100 * Can run as is OR an entire Light Week before starting over with First Heavy Week 1
    Clean Pull 100 * Great for school-age lifters or others with outside demands limiting training to 3Day/Week
    Deadlift 100
    RDL 100 * Muscle Snatch based on Power Snatch; Jerk Dip based on C&J
    Back Squat 100 * Drop Snatch based on Snatch; Snatch from knees based on Hang Snatch;
    Front Squat 100 * Press from Rack based on Press
    Hang Snatch 100 Source: OWLSheets
    Push Press 100
    Press 100

    Week 1 Week 2 Week 3 Week 4 (Deload + Heavy)


    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Monday (light) Set 1 Set 2 Set 3 Set 4 Set 5
    Snatch (3x1; 3x2) 90 90 90 85 85 85 Snatch deadlift (1x1, 3x1-2, 3x3) 100 90 90 90 85 85 85 Snatch (3x1, 3x2) 90 90 90 85 85 85 Muscle Snatch w/ Straps (5x2-3) 70 70 70 70 70
    Power Clean & Jerk (3x1; 3x2) 90 90 90 85 85 85 Power Snatch w/ straps (3x1, 3x2) 90 90 90 85 85 85 Power Clean (3x1, 3x2) 90 90 90 85 85 85 Push Press from Rack (3x3) 70 70 70
    Snatch Pull (5x3) 100 100 100 100 100 Power Clean + Push Press (5x3) 85 85 85 85 85 Jerk from Rack (5x2-3) 85 85 85 85 85 Front Squat (3x3) 70 70 70
    OR 5x3 85% 85 85 85 85 85 OR 3x1 90%, 3x3 85% 90 90 90 85 85 85 Squat (5x3) 85 85 85 85 85 Good Morning (5x5)
    Front Squat (3x1) 90 90 90 Back Squat (5x3) 85 85 85 85 85 Situps 5x15
    OR 5x3 85% 85 85 85 85 85 OR 3x1-2 90% 90 90 90
    Triceps 5x10/Rows 6x5 Pullups/Side-bends 5x10

    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Wednesday (light) Set 1 Set 2 Set 3 Set 4 Set 5
    Back Squat (3x1; 3x3) 90 90 90 85 85 85 Power Clean & Power Jerk (5x2) 85 85 85 85 85 Front Squat (3x1 90%+, 3x3) 90 90 90 85 85 85 Power Snatch w/ Straps (3x2-3) 70 70 70
    Clean (5x2-3) 85 85 85 85 85 Snatch from Knees w/ straps (3x2) 85 85 85 Jerk Dips (+10KG, 3x3) 100 100 100 Power Clean & Power Jerk (3x2) 70 70 70
    OR 3x1 90%, 3x2 85% 90 90 90 85 85 85 Clean Pull (5x3) 85 85 85 85 85 Clean (3x2, 3x3) 85 85 85 80 80 80 Jerk Recovery (Split) 5x3 80 80 80 80 80
    Hang Snatch w/ Straps (5x2-3) 85 85 85 85 85 Drop Snatch (5x2-3) 80 80 80 80 80 Snatch Deadlift (5x3) 100 100 100 100 100 OR Rowing (5x5)
    Deadlift (5x3) 100 100 100 100 100 Press from Rack (5x3) 85 85 85 85 85 Triceps 5x10 Situps 5x10
    Or 5x3 85% 85 85 85 85 85 OR 3x1 90%+ 90 90 90
    Situps 5x15-20 OR Dips 5x10
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Friday (Start Heavy) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Snatch w/ Straps (3x1, 3x1-2) 90 90 90 85 85 85 Snatch (3x1 90%+, 3x2) 90 90 90 85 85 85 Snatch (3x1 90%+, 3x2) 90 90 90 85 85 85
    Snatch (3x1, 3x1-2) 90 90 90 85 85 85 C&J (3x1, 3x2) 90 90 90 85 85 85 C&J (3x2) 85 85 85 C&J (3x1 90%+, 3x2) 90 90 90 85 85 85
    C&J (3x1, 3x2) 90 90 90 85 85 85 Jerk Recovery (5x3; power style) 100 100 100 100 100 OR 3x1 90 90 90 Squat (3x1 90%+, 3x3) 90 90 90 85 85 85
    Clean Pull (5x3) 100 100 100 100 100 Front Squat (3x1 90%+, 3x3) 90 90 90 85 85 85 Snatch Pull From Box (5x3) 100 100 100 100 100 Snatch Pull box (5x3) 85 85 85 85 85
    OR RDL 5x5 85% 85 85 85 85 85 Good Morning/Hyper Extension 5x5 Drop Snatch (5x3) 80 80 80 80 80 Triceps (5x10)
    Front Squat (3x1 90%+, 3x3) 90 90 90 85 85 85 Squat (5x3) 85 85 85 85 85
    Jerk Dip (3x3) 100 100 100 OR 3x1-2 90 90 90

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