New RBCP Olympic Weightlifting Plan Strength Focused

Here is the new plan in its entirety. We are focusing on strength in this one with slightly lower percentages on the main lifts. The Bro Sessions are an added piece of the puzzle where I am allowing the athlete to choose one ore two movements in a bodybuilding way to bring up weaknesses. This is a principle that I learned from Louie Simmons.

To Join one of our Online Weightlifting Teams, click on the links below:

Mash Mafia Online Weightlifting Team

Eat What You Want! Lift What You Want!

If you want one on one coaching from Coach Mash that includes mentoring, video analysis, and programming, click on the link below:

Online Coaching and Mentoring by Coach Mash

New RBCP Plan Strength Focused
Week 1
Monday

Snatch Push Press to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1,70/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 82x1x2
Hang Clean & Jerk 30×1+4, 40×1+3, 50/1+3,60/1+2, 70/1+2 x 2
Snatch Pulls 100%/2×3 working up heavy
Box Jumps 85% of max height/5reps x 4 sets

Tuesday
Push Press Behind Neck Medium Grip, 5RM, then -5&-10% for 5
Squat Paused 2 sec in bottom 10RM, then -5&-10% for 10
Closegrip Bench Press 10RM, then -5&-10% for 10
RDLs 8 reps x 3

Wednesday
a.m.
Hang Snatch below knee/at knee 30×1+1,40×1+1, 50×1+1, 60×1+1, 70×1+1 x 2
Jerk from Split Behind 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 82x1x2
BB Bentover Rows 10RM, then -5&-10% for 10
Prisoner Squat Jumps 8 rep x 3 sets
Clean Pulls 100%/2 x 3
Bro Session

Thursday
Front Squat Paused 3 sec in bottom 5RM, then -5&-10% for 5
GHDs 8 reps x 3 sets

Friday
Snatch Pull to Snatch 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean, 2 Front Squats & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 5RM, then -5&-10% for 5
Push Press 10RM, then -5&-10% for 10
Clean Deadlift (Focus Position) 5RM, then -5&-10% for 5
Bro Session

Week 2
Monday

Snatch Push Press to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1,70/2+1
Snatch 45×3,55×3,65×2, 75×3,80x2x2, 82x1x2
Hang Clean & Jerk 30×1+4, 40×1+3, 50/1+3,60/1+2, 70/1+2, 73/1+2
Snatch Pulls 100%/2×3 working up heavy
Box Jumps 85% of max height/5reps x 4 sets

Tuesday
Push Press Behind Neck Medium Grip, 5RM, then -5&-10% for 5
Squat Paused 1 sec in bottom 10RM, then -5&-10% for 10
Closegrip Bench Press 10RM, then -5&-10% for 10
RDLs 8 reps x 3

Wednesday
Hang Snatch below knee/at knee 30×1+1,40×1+1, 50×1+1, 60×1+1, 70×1+1, 73/1+1
Jerk from Split Behind 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80x2x2, 82x1x2
BB Bentover Rows 10RM, then -5&-10% for 10
Prisoner Squat Jumps 8 rep x 3 sets
Clean Pulls 100%/2 x 3
Bro Session

Thursday
Front Squat Paused 2 sec in bottom 5RM, then -5&-10% for 5
GHDs 8 reps x 3 sets

Friday
Snatch Pull to Snatch 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean, 1 Front Squat & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 5RM, then -5&-10% for 5
Push Press 10RM, then -5&-10% for 10
Clean Deadlift (Focus Position) 5RM, then -5&-10% for 5
Bro Session

Week 3
Monday

Snatch Push Press to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 82×1, 85×1
Hang Clean & Jerk 30×1+4, 40×1+3, 50/1+3,60/1+2, 70/1+2, 73/1+2, 75/1+1
Snatch Pulls 100%/2×3 working up heavy
Box Jumps 90% of max height/3reps x 3 sets

Tuesday
Push Press Behind Neck Medium Grip, 5RM, then -5&-10% for 5
Squat 10RM, then -5&-10% for 10
Closegrip Bench Press 8RM, then -5&-10% for 8
RDLs 8 reps x 3

Wednesday
Hang Snatch below knee/at knee 30×1+1,40×1+1, 50×1+1, 60×1+1, 70×1+1, 73/1+1, 75/1+1
Jerk from Split Behind 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 82×1, 85×1
BB Bentover Rows 8RM, then -5&-10% for 8
Prisoner Squat Jumps 5 rep x 3 sets
Clean Pulls 100%/2 x 3
Bro Session

Thursday
Front Squat Paused 1 sec in bottom 5RM, then -5&-10% for 5
GHDs 8 reps x 3 sets

Friday
Snatch to OH Squat 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 5RM, then -5&-10% for 5
Push Press 8RM, then -5&-10% for 8
Clean Deadlift (Focus Position) 5RM, then -5&-10% for 5
Bro Session

Week 4
Monday

Snatch 45×3,55×3,65×2, 75×3,80×2, 82×1
Hang Clean & Jerk 30×1+4, 40×1+3, 50/1+3,60/1+2, 70/1+2
Snatch Pulls 90%/2×3
Box Jumps 90% of max height/3reps x 3 sets

Tuesday
Push Press Behind Neck Medium Grip, 5RM, then -10% for 5
Squat 8RM, then -10% for 8
Closegrip Bench Press 8RM, then -10% for 8
RDLs 8 reps x 3

Wednesday
Hang Snatch below knee/at knee 30×1+1,40×1+1, 50×1+1, 60×1+1, 70×1+1
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 82×1
BB Bentover Rows 8RM, then -5&-10% for 8
Prisoner Squat Jumps 5 rep x 3 sets
Clean Pulls 90%/2 x 3
Bro Session

Thursday
Front Squat Paused 1 sec in bottom 5RM, then -5&-10% for 5
GHDs 8 reps x 3 sets

Friday
Snatch Pull to Snatch to OH Squat 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean Pull to Clean & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 5RM, then -10% for 5
Push Press 8RM, then -10% for 8
Clean Deadlift (Focus Position) 5RM, then -10% for 5
Bro Session

Week 5
Monday

Heaving Snatch Balance to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 85×2
Clean from Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/1
Snatch Pulls from Blocks 105%/2×3 working up heavy
Jump and Tuck Knee to chest 8 reps x 3

Tuesday
Push Press Behind Neck Medium Grip, 3RM, then -5&-10% for 3
Squat Paused 3 sec in bottom 5RM, then -5&-10% for
Closegrip Bench Press 5RM, then -5&-10% for 5
Goodmornings 8 reps x 3 sets

Wednesday

Snatch from High Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/1
Jerk from Split 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2
BB Bentover Rows 5RM, then -5&-10% for 5
Russian Hops 5 ea leg x 3
Clean Pulls from Blocks 105%/2 x 3
Bro Session

Thursday
Front Squat Paused 3 sec in bottom 3RM, then -5&-10% for 3
GHDs 8 reps x 3 sets ss Leg Curls/8 reps x 3 sets

Friday
Snatch Pull/2 to Snatch1 to OH Squats/2 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean Pull to Clean, 2 Front Squats & 1 Jerk 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 3RM, then -5&-10% for 3
Push Press 5RM, then -5&-10% for 5
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3
Bro Session

Week 6
Monday

Heaving Snatch Balance to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 85×2, 88×1
Clean from Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 83/1
Snatch Pulls from Blocks 105%/2×3 working up heavy
Jump and Tuck Knee to chest 8 reps x 3

Tuesday
Push Press Behind Neck Medium Grip, 3RM, then -5&-10% for 3
Squat Paused 2 sec in bottom 5RM, then -5&-10% for
Closegrip Bench Press 5RM, then -5&-10% for 5
Goodmornings 8 reps x 3 sets

Wednesday

Snatch from High Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 83/1
Jerk from Split 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2, 88×1
BB Bentover Rows 5RM, then -5&-10% for 5
Russian Hops 5 ea leg x 3
Clean Pulls from Blocks 105%/2 x 3
Bro Session

Thursday
Front Squat Paused 2 sec in bottom 3RM, then -5&-10% for 3
GHDs 8 reps x 3 sets ss Leg Curls/8 reps x 3 sets

Friday
Snatch Pull/1 to Snatch/1 to OH Squats/1 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean Pull to Clean, 1 Front Squat & 1 Jerk 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 3RM, then -5&-10% for 3
Push Press 5RM, then -5&-10% for 5
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3
Bro Session

Week 7
Monday

Heaving Snatch Balance to OH Squat 30×2+1,40/2+1,50/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 85×2, 88×1, if no misses, then work up but no misses
Clean from Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 83/2, 85/1
Snatch Pulls from Blocks 105%/2×3 working up heavy
Jump and Tuck Knee to chest 8 reps x 3

Tuesday
Push Press Behind Neck Medium Grip, 3RM, then -5&-10% for 3
Squat Paused 1 sec in bottom 5RM, then -5&-10% for 5
Closegrip Bench Press 5RM, then -5&-10% for 5
Goodmornings 8 reps x 3 sets

Wednesday

Snatch from High Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 83/2, 85/1
Jerk from Split 30×2,40×2,50×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2, 88×1, if no misses, then work up but no misses
BB Bentover Rows 5RM, then -5&-10% for 5
Russian Hops 5 ea leg x 3
Clean Pulls from Blocks 105%/2 x 3
Bro Session

Thursday
Front Squat Paused 1 sec in bottom 3RM, then -5&-10% for 3
GHDs 8 reps x 3 sets ss Leg Curls/8 reps x 3 sets

Friday
Snatch 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean & Jerk 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 3RM, then -5&-10% for 3
Push Press 5RM, then -5&-10% for 5
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3
Bro Session

Week 8
Monday
Snatch 45×3,55×3,65×2, 75×3,80×2, 85×1
Clean from Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2
Snatch Pulls from Blocks 100%/2×3
Jump and Tuck Knee to chest 8 reps x 3

Tuesday
Push Press Behind Neck Medium Grip, 3RM, then -10% for 3
Squat 5RM, then -10% for 5
Closegrip Bench Press 5RM, then -10% for 5
Goodmornings 8 reps x 3 sets

Wednesday
Snatch from High Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×1
BB Bentover Rows 5RM, then -5&-10% for 5
Russian Hops 5 ea leg x 3
Clean Pulls from Blocks 100%/2 x 3
Bro Session

Thursday
Front Squat 3RM, then -10% for 3
GHDs 8 reps x 3 sets ss Leg Curls/8 reps x 3 sets

Friday
Snatch Pull to Snatch 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 3RM, then -10% for 3
Push Press 5RM, then -10% for 5
Clean Deadlift (Focus Position) 3RM, then -10% for 3
Bro Session

Week 9
Monday
Snatch Pull to Snatch 55×3,65×2, 75×2,80×2, 85×2, 88×1, 90x1repx2sets
Clean from Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/1×2
Snatch Pulls from Blocks 105%/2×3 working up heavy

Tuesday
Jerks off Blocks 1RM, then -20%/3 reps x 2 sets
Squat Paused 2 sec in bottom 3RM, then -5&-10% for 3
Closegrip Bench Press 3RM, then -5&-10% for 3
Goodmornings 8 reps x 3 sets

Wednesday

Snatch from High Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/1×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2, 88×1, 90/1×2
BB Bentover Rows 5RM, then -5&-10% for 5
Clean Pulls from Blocks 105%/2 x 3

Thursday
Front Squat Paused 2 sec in bottom 1RM, then -20% for 3 reps x 2 sets
GHDs 8 reps x 3 sets

Friday
Snatch and OH Squat/2 max
Clean to Front Squat to Jerk max

Saturday
Squat 1RM, then -20% for 3×2
Push Press 3RM, then -5&-10% for 3

Week 10
Monday
Snatch Pull to Snatch 55×3,65×2, 75×2,80×2, 85×2, 88×1, 90x1rep, work up but no misses
Clean from Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/2, 90/2
Snatch Pulls from Blocks 105%/2×3 working up heavy

Tuesday
Jerks off Blocks 1RM, then -20%/3 reps x 2 sets
Squat Paused 1 sec in bottom 3RM, then -5&-10% for 3
Goodmornings 8 reps x 3 sets

Wednesday
Snatch from High Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/2, 90/2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2, 88×1, 90/1, work up but no misses
Clean Pulls from Blocks 105%/2 x 3

Thursday
Front Squat Paused 1 sec in bottom 1RM, then -20% for 3 reps x 2 sets
GHDs 8 reps x 3 sets

Friday
Snatch max allowed one miss
Clean & Jerk max allowed one miss

Saturday
Squat 1RM, then -20% for 3×2
Push Press 3RM, then -5&-10% for 3

Week 11
Monday
Snatch Pull to Snatch 55×3,65×2, 75×2,80×2, 85×2, 88×1, 90×1, 83×2, 88×2, 93×1, then work up with no misses
Clean from Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/2
Snatch Pulls from Blocks 100%/2×3 working up heavy

Tuesday
Squat 3RM, then -5&-10% for 3
Goodmornings 8 reps x 3 sets

Wednesday
Snatch from High Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/2
Clean & J 65×2, 75×3, 80×2, 85×2, 88×1, 90/1, 83×2, 88×2, 93×1, then work up but no misses
Clean Pulls from Blocks 100%/2 x 3

Thursday
Front Squat 1RM, then -20% for 3 reps
GHDs 8 reps x 3 sets

Friday
Snatch max
Clean & Jerk max

Saturday
Squat 1RM, then -20% for 3
Push Press 3RM, then -5&-10% for 3

Taper Week 12
Monday

Snatch Max (1 Miss)
Clean & Jerk work up to opener (this should be your mimimum)
Back Squat 90%x1

Tuesday
Mobility Work
Bar Only Complexes

Wednesday
Snatch work up to opener
Clean & Jerk work up to last warm up
Front Squat 85%x1

Thursday
Mobility Work
Snatch 75%/1rep
Clean & Jerk 75%/1rep

Friday
Mobility Work
Bar Work

Saturday
Max Snatch
Max Clean & Jerk
Max Back Squat

Leave a Reply 4 comments