Transitioning to Olympic Weightlifting

The Template

Snatch (Heavy)
Clean and Jerk (Light)

Front squat
Shoulder Press
Pull-Ups or Row

Snatch (Light)
Clean and Jerk (Heavy)

Front squat

Rep Schemes

During the first phase of training you will work up to five singles on each of the lifts after you have warmed up with Pendlay’s teaching progression. This should last for several weeks.

Then one lift will be medium while the other is progressed. “Medium” means at least 80% of a hypothetical max. Do 6 to 10 reps at this weight. The “heavier” lift will be pushed by the standard 5 lbs and hit for 3 to 5 singles. When 5 singles gets hard, just do 3ish. When 3 gets hard, just do 2. When you can only hit a top rep, aim to push it steadily every week. Eventually it won’t go up, but if you did this right you should have at least 2 or 3 months of this progression.

To view the entire details of this program visit

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