Olympic Lifter
Also known as: olympic lifter · olympic weightlifting · olympic lifting · oly · weightlifting · snatch · clean and jerk · clean & jerk · platform · barbell sport · snatch clean jerk
Learn and build the two Olympic lifts — the snatch and the clean & jerk. Three sessions a week train the competition lifts with high frequency (short sets of doubles, full technique on every rep), backed by heavy back and front squats for the leg drive that moves big weights overhead. The classic lifts micro-load every session you make your reps; the squats climb the standard way. Tip: the Olympic lifts progress in tiny jumps — if you have micro-plates, set Weight Rounding to 1 kg (or 0.5 kg) in Settings › Workout Defaults for the finest progression. Enter your best snatch and clean & jerk to start; the platform does the rest.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Olympic Lifter — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Snatch & Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Snatch | 5×2 | 3:00 |
| Clean and Jerk | 5×2 | 3:00 |
| Squat (Barbell) | 3×5 | 3:00 |
| Clean Pull | 3×3–4 | 2:30 |
| Back Extension (Hyperextension) | 3×12–15 | 2:30 |
Power & Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Power Snatch | 5×2 | 3:00 |
| Power Clean | 5×2 | 3:00 |
| Push Press | 4×3–5 | 2:30 |
| Front Squat | 3×5 | 3:00 |
| Hanging Leg Raise | 3×12–15 | 2:30 |
Classic & Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Snatch | 5×2 | 3:00 |
| Clean and Jerk | 5×2 | 3:00 |
| Squat (Barbell) | 3×5 | 3:00 |
| Overhead Squat | 3×3–5 | 2:00 |
| Good Morning (Barbell) | 3×8–10 | 2:30 |
Source: DropSet original — learn and build the snatch and clean & jerk.
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Olympic Lifter in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
