Monday

Clean and Jerk:  1×5+2@ 70%, 2×3+2@ 75%, 2×2@ 2+1 @ 80%, 6×1 @ 90%

Front Squat: 4×5@ 90%

Chin Ups: 4×12

Friday

Snatch: 4×1@ 85%

Clean and Jerk: 4×1@ 85%

Front Squats: 4×5@ 85%

Bench Press: 4×12

Monday

Snatch:  4×1 @ 85%

Clean and Jerk:  4×1 @ 85%

Back Squat:  4×5@ 80%

Push Press: 4×12

Wednesday

Snatch  4×1@ 80%

Clean and Jerk:  4×1 @ 80%

RDL’s:  4×5 @ 85%

Clapping Push Ups: 4×12

I’m going to start posting Workouts of the Day (WOD) 3 days a week.  The purpose is to provide people who don’t have access to a coach a realistic intermediate level Olympic Weightlifting workout routine.  It isn’t optimal, for that I’d have to know a lot about you and your strength and weaknesses.  But, if you have passable form (better preferably) on the 2 Olympic lifts, then these workouts will do you a lot of good.

I say it’s for intermediates because beginners should do anything they can to get someone with some experience to teach them proper form on the lifts.  Without learning at least passable form, you’ll never get where you want to go, and you’ll likely get seriously injured.

Far too often, people train for years without making the progress they’d like to have made.  It happened to me!  One of the reasons I got into coaching was to help other people avoid the mistakes I did.

Monday

Snatch  2×2 @ 75%, 2×2 @ 80%, 2×2 @ 85%, 2×2 @ 90%, 2×1 @ 95%, 1×1 @ 100%

Front Squat  4×5 @ 75% to 80%

Pull ups 4×12

NOTE: All percentages refer to your effort, NOT to your 1-rep-max.  I have no Idea what your maxes are, nor how you can handle weights close to your maxes.  Instead, learn to be a good judge of yourself, and your own body.  It will pay you big dividends in the future.