im a jumper/ sprinter.

I have been looking at a lot of OL programs and this is what I like so far…

https://www.qwa.org/programs/content.asp

I basically took the intermediate program and took out the romanian pulls and good mornings and put in jump squats and GHR’s. i changed the back squats to FULL back squats (should i have done this because i am already doing FULL front squats?)

I will also do the bench for group 1 every time but I don???t know what rep/set schemes to do cause I was intimidated by the fancy-pantsy rep schemes of the other exercises that are like 2 sentences long.

ill try and do the workouts as i feel or when ever you tell me to ðŸ˜‰

here it is, but don???t laugh???.my main concerns are the volume, but I don???t know which exercises to drop cause I???ve heard good thing about all of them???

Hieroglyphics

The program should be interpreted in the following manner :

Snatch 80% 3r, means three repetitions performed at 80% of maximum possibility.

Clean & Jerk 80% (2+1)r, means two repetitions of clean and one repetition of jerk, e.g. one Clean followed by a Clean and Jerk.

Snatch 80% 3r x 4s, means four sets of three repetitions.

Conditioning Exercises

At the conclusion of each training session, lifters must perform ONE exercise from EACH group of conditioning exercises which appear at the bottom of the daily schedule.

Warm Up

A general warm-up and stretching routine is necessary, along with stretching at the end of the training session.

The program shows training beginning at 80% intensity. Obviously a specific warm-up for each exercise is necessary. The following warm-up must take place before attempting weights of 80% intensity: 50% 5r, 60% 3r, 70% 3r

PHASE 4 ??? OLYMPIC LIFTING

PREPARATORY PERIOD

Session 1

Snatch 80% 3r x 2s, 80% 2r

Power Clean 80% 3r x 3s, 75% 3r x 4s

Jerk From Rack 80% 3r, 80% 2r x 2s

Front Squat 80% 3r, 85% 2r, 80% 3r x 3s, 80% 2r

Group 1 Group 2

Session 2

Clean 80% 3r x 2s

Power Snatch 80% 3r x 2s, 75% 3r x 3s, 75% 2r

Clean Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r

Full Back Squat 80% 3r, 85% 2r, 80% 3r x 4s

Jump Squats 2s x 10r @ 70 lbs

GHR ??? 4s x 6r

Group 1 Group 2

Session 3

Snatch From Knee 80% 3r, 75% 3r x 2s

Clean & Jerk 80%[2+1], 80%[1+2], 80%[2+1], 80%[1+2], 80%[1+1]

Snatch Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r,

Front Squat 80% 3r, 85% 2r, 80% 3r x 4s

Group 1 Group 2

PREPARATORY PERIOD

Session 4

Snatch 80% 3r, 85% 2r, 80% 3r

Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s

Jerk From Rack 80% 3r, 85% 2r, 80% 2r

Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s

Group 1 Group 2

Session 5

Clean 80% 2r, 85% 2r, 80% 2r

Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s

Clean Pull 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s

Full Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s

Jump Squats 2s x 10r @ 70 lbs

GHR ??? 4s x 6r

Group 1 Group 2

Session 6

Snatch From Knee 80% 3r, 85% 2r, 80% 2r x 2s

Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2]

Snatch Pull 80% 3r, 90% 2r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s

Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s

Jump Squats 2s x 10r @ 70 lbs

Group 1 Group 2

PREPARATORY PERIOD

Session 7

Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r

Power Clean 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s

Jerk From Rack 80% 2r, 90% 1r, 85% 1r, 80% 2r

Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s

Group 1 Group 2

Session 8

Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r

Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r

Clean Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s

Full Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s

GHR ??? 4s x 6r

Group 1 G

roup 2

Session 9

Snatch From Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r

Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1]

Snatch Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s

Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r

Jump Squats 2s x 10r @ 70 lbs

GHR ??? 4s x 6r

Group 1 Group 2

PREPARATORY PERIOD

Session 10

Snatch 80% 3r, 85% 2r, 80% 3r

Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s

Jerk From Rack 80% 3r, 85% 2r, 80% 2r

Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s

Jump Squats 2s x 10r @ 70 lbs

Group 1 Group 2

Session 11

Clean 80% 2r, 85% 2r, 80% 2r

Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s

Clean Pull 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s

Full Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s

GHR ??? 4s x 6r

Group 1 Group 2

Session 12

Snatch From Knee 80% 3r, 85% 2r, 80% 2r x 2s

Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2]

Snatch Pull 80% 3r, 90% 2r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s

Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s

Group 1 Group 2

PREPARATORY PERIOD

Session 14

Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r

Power Clean 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s

Jerk From Rack 80% 2r, 90% 1r, 85% 1r, 80% 2r

Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s

Jump Squats 2s x 10r @ 70 lbs

Session 15

Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r

Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r

Clean Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s

Full Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s

GHR ??? 4s x 6r

Group 1 Group 2

Session 16

Snatch From Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r

Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1]

Snatch Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s

Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r

Jump Squats 2s x 10r @ 70 lbs

Group 1 Group 2

PREPARATORY PERIOD

Session 17

Snatch 80% 3r, 90% 1r, 95% 1r, 80% 3r

Power Clean 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 4s, 80% 2r

Jerk From Rack 80% 3r, 90% 1r, 95% 1r, 85% 2r,

Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 3s

Group 1 Group 2

Session 18

Clean 80% 2r, 90% 1r, 95% 1r, 85% 2r

Power Snatch 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s

Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r,80% 3r x 3s

Full Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s

GHR ??? 4s x 6r

Group 1 Group 2

Session 19

Snatch From Knee 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 2r

Clean & Jerk 80%[2+1], 90%[1+1], 95%[1+1], 85%[1+2], 80%[1+1]

Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s

Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s

Jump Squats 2s x 10r @ 70 lbs

Group 1 Group 2

PREPARATORY PERIOD

Session 20

Snatch 80% 3r, 90% 1r, 100%, 85% 2r

Power Clean 80% 3r, 90% 1r, 100% 1r, 85% 2r, 95% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r, 80% 2r

Jerk From Rack 80% 2r, 90% 1r, 95% 1r, 85% 2r

Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 100% 1r, 85% 2r, 80% 2r x 2s

Group 1 Group 2

Session 21

Snatch From Knee 80% 3r, 90% 1r, 85% 1r, 80% 2r

Clean & Jerk 80%[1+1], 90%[1+1], 100%[1+1], 85%[1+1], 80%[1+1]

Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s

Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s

Jump Squats 2s x 10r @ 70 lbs

Group 1 Group 2

Session 22

Power Clean 80% 2r, 90% 1r x 2s, 85% 2r

Power Snatch 80% 3r, 90% 1r x 2s, 85% 2r, 80% 3r x 2s

Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s

Full Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 2r x 2s

Group 1 Group 2

COMPETITION PERIOD

Session 23

Snatch 80% 3r, 85% 2r x 2s, 80% 3r

Power Clean 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r

Jerk From Rack 80% 3r

, 85% 2r, 80% 3r

Front Squat 80% 3r, 85% 2r x 2s, 80% 3r

Jump Squats 2s x 10r @ 70 lbs

Group 1 Group 2

Session 24

Clean 80% 3r, 85% 2r, 80% 3r

Power Snatch 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r

Clean Pull 80% 3r, 85% 3r x 4s, 80% 2r x 2s

Full Back Squat 80% 3r, 85% 3r x 4s, 80% 2r x 2s

Jump Squats 2s x 10r @ 70 lbs

Group 1 Group 2

Session 25

Snatch 80% 3r, 85% 2r x 3s, 80% 3r

Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r

Snatch Pull 80% 3r, 85% 3r x 4s, 80% 2r x 2s

Front Squat 80% 3r, 85% 2r, 80% 2r x 2s

GHR ??? 4s x 6r

Group 1 Group 2

COMPETITION PERIOD

Session 26

Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 3s, 80% 2r

Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r

Front Squat 80% 3r, 85% 3r, 90% 2r x 2s, 85% 2r

Jump Squats 2s x 10r @ 70 lbs

Group 1 Group 2

Session 27

Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s

Clean Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 4s, 80% 2r

Full Back Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r x 2s

Group 1 Group 2

Session 28

Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r x 3s, 80% 3r, 80% 2r

Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r

Snatch Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 4s, 80% 2r

Front Squat 80% 3r, 85% 3r, 90% 2r, 85% 2r

Jump Squats 2s x 10r @ 70 lbs

GHR ??? 4s x 6r

Group 1 Group 2

COMPETITION PERIOD

Session 29

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r

Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 4s

Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 3s

Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r

Group 1 Group 2

Session 30

Clean 80% 3r, 85% 2r, 90% 1r x 3s

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 3s Clean Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 1r, 90% 2r x 3s

Full Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 3r x 2s

Group 1 Group 2

Session 31

Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r

Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r

Snatch Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 2r, 90% 2r x 3s

Front Squat 80% 3r, 85% 2r, 90% 2r x 2s

Jump Squats 2s x 10r @ 70 lbs

GHR ??? 4s x 6r

Group 1 Group 2

COMPETITION PERIOD

Session 32

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s

Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 2s

Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 3r x 2s, 80% 2r

Group 1 Group 2

Session 33

Power Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 4s, 80% 2r

Pwr Clean & Pwr Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 2r x 2s, 80% 2r x 2s Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r

Group 1 Group 2 Group 3

Session 34

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 2r x 3s

Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r

GHR ??? 4s x 6r

Group 1 Group 2 Group 3

COMPETITION TAPER WEEK

Session 35

Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r

Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 80% 2r

GHR ??? 4s x 6r

Group 1 Group 2 Group 3

Session 36

Snatch 80% 3r, 85% 2r, 80% 3r x 2s

Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r

Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s

Group 1 Group 2 Group 3

Session 37

Power Snatch 80% 3r x 5s

Pwr Clean & Split Jerk 80% 2r x 5s

Group 1 Group 2 Group 3

Session 38

COMPETITION

Group 1

Bench Press

Press Behind Neck

Dumbell Press

Group 2

Sit Ups

Leg Raises

Crunches

Group 3

Hyperextension

Back Raises

critiquing is needed and wanted!!!

any opinions?

thanks