This Chinese Olympic weightlifting program is a 3 day, 4 week peaking block designed for competition preparation. It was originally designed for school-aged lifters that were only able to train 3 days per week.
Table of Contents
Program Overview
- 4 week peaking mesocycle
- 3 training days per week
- Trains a variety lifts, but is designed to peak the snatch and clean & jerk
- Trained lifts include the snatch, clean & jerk, power snatch, power clean, snatch pull, clean pull, deadlift, Romanian deadlift, back squat, front squat, hang snatch, push press, and press.
Note About Training Loads
There are a few instances in the program where it calls for multiple reps with 100% of a lift’s 1RM. Obviously this is not possible, but it was left in the spreadsheet because that is how the original program was written.
In these instances, there will be a row added beneath the “impossible row” that says “OR 5×3 @ 85%.”
Alternatives to performing 5 sets of 3 reps at 85% include:
- Performing multiple sets of 3 reps, ramping up to a 3RM.
- Using another rep scheme entirely, ideally one that utilizes heavy triples.
- Using a range of loads in the 80% to 85% range for sets of 3 reps.
If you need help with your lifting technique, consider these helpful “how to” guides for the push press and power clean.
Spreadsheet
Source: OWL Sheets
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This 12 week Olympic weightlifting peaking program modifies the special preparation exercises, volume, and intensity to maximize results for women weightlifters.
Consisting of three 4 week mesocycles (general preparatory, special preparatory, competition), this program is designed to help you prep for a competition and set new PRs.
