Built-in training plan
A three-day introduction to snatch and clean & jerk technique. How to use: 1. Focus on TECHNIQUE over weight - smooth, fast movements 2. Use 60-70% of estimated 1RM for working sets 3. Record yourself to check form 4. Each session ~60 min excluding warmup Load guidelines: - 60%: Warmup/technique (3-6 reps) - 70%: Main work (3 reps) - Use PVC/empty bar for skill work Progression: - Only add weight when technique is stable - Increase by 2.5-5 kg when all sets feel smooth - If form breaks down, reduce weight Key principles: - 2 squat sessions per week (back + front) - 2 overhead movements per week - 1 pull session per week Rest: 2-3 min between Olympic lifts, 90 sec for accessories Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Beginner · Focus Olympic lifting · Training days per week: 3. Confirm the schedule and equipment below before starting.
Training level: Beginner · Plan focus: Olympic lifting · Training days per week: 3
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell
[Plan at a glance]
A three-day introduction to snatch and clean & jerk technique. How to use: 1. Focus on TECHNIQUE over weight - smooth, fast movements 2. Use 60-70% of estimated 1RM for working sets 3. Record yourself to check form 4. Each session ~60 min excluding warmup Load guidelines: - 60%: Warmup/technique (3-6 reps) - 70%: Main work (3 reps) - Use PVC/empty bar for skill work Progression: - Only add weight when technique is stable - Increase by 2.5-5 kg when all sets feel smooth - If form breaks down, reduce weight Key principles: - 2 squat sessions per week (back + front) - 2 overhead movements per week - 1 pull session per week Rest: 2-3 min between Olympic lifts, 90 sec for accessories
[Plan shape]
See how many planned work sets each week contains and how the block is paced over time.
Planned work sets from the stored plan
Each block represents one planned week
[Relevant alternatives]
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
[Day-by-day schedule]
Every exercise below comes from the built-in plan stored in the app.
Shoulders
Warmup/technique - slow pull, fast turnover. Use light weight.
Full Body
Main lift - 4x3 @ 60-70%. Focus on speed under the bar.
Back
Snatch grip, same positions as snatch pull. 3x5.
Legs
4x4 - controlled descent, explosive up. Rest 2-3 min.
Core
3x45 sec hold. Core stability for overhead positions.
Full Body
Warmup/technique - focus on rack position. Use light weight.
Full Body
Main lift - 4x3 @ 60-70%. Strong pull, fast elbows.
Shoulders
Jerk prep - 3x5. Dip-drive pattern.
Legs
4x4 - clean grip, elbows high. Essential for clean recovery.
Back
3x8 - posterior chain strength for pulls.
Back
Technique drill - focus on bar path and extension. 3x5.
Full Body
3x3 @ 60-65%. From knee, focus on explosion.
Full Body
3x3 @ 60-65%. From knee, fast elbows.
Shoulders
3x3 @ 60-65%. From rack, work on footwork and lockout.
Legs
3x5 - snatch grip. Builds stability for full snatch.
Back
3x8 - hamstring/glute strength for pulls.
[Progression contract]
When it changes
at the end of the stored block · by your logged decision
What changes
The source describes progression, but this plan leaves the decision to you.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 1. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]