Olympic weightlifting intermediate program include more advanced training plan for individuals who have already developed a solid foundation of technique and strength in the snatch and clean and jerk.
The program would likely include a higher volume of training and a greater focus on specific areas of improvement, such as increasing power and explosiveness, as well as refining technique.
The program would likely include a higher volume of training, typically 3-4 Olympic lifting sessions per week, with additional accessory work and conditioning to support the development of the lifts.
Snatch 3 set x 2 reps 70%
Back Squat 5 set x 3 reps 80%
Clean Deadlift 3 set x 5 reps 110% of clean
Push Press 5 set x 5 reps 75%
Pull ups 3 set x max reps
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