Training Log — Olympic Lifts
Training Log — Olympic Lifts
Living journal for the 12-week Olympic lift block. Track snatch and clean & jerk loads, technique quality, and freshness. Quality matters more than weight in this program — if technique slips, the log tells you first.
How to Use This Log
- Log every session — snatch, clean & jerk, squats, pulls.
- Rate technique quality (1-10) on each main lift. Be honest.
- Track freshness before training. Olympic lifts require a fresh .
- Video at least one set per session. Note the fix.
- Weekly reflection every Sunday. Test weeks 1, 5, and 12.
Technique Quality Scale
| Rating | Description |
|---|---|
| 10 | Perfect — positions held, vertical, all reps felt smooth |
| 8-9 | Very good — minor bar drift or timing, but no misses |
| 6-7 | Acceptable — some reps slowed, catch was off, but completed |
| 4-5 | Poor — technical breakdown, one or two misses |
| 1-3 | Bad — multiple misses, no confidence, stop the session |
If a session is rated below 5 on the main lift, cut the and reset.
Progression Reminders
- Technique first, load second. If it doesn’t feel right, don’t chase it.
- Volume block (weeks 1-4): moderate loads, high-quality reps.
- block (weeks 6-9): heavier loads, lower volume, keep positions.
- weeks 5 and 10.
- Test weeks 1, 5, and 12.
Warm-Up Checklist (Every Session)
- Burgener warm-up sequence (down/up, elbows high, muscle clean, muscle snatch, tall clean, tall snatch)
- Empty bar work: power clean + front squat + press
- Progressive loading: 40% / 50% / 60% / 70%
- Full warm-up: 15 min
Daily Entry Template
Date: ______________________
Session: [ ] Snatch + Back Squat [ ] Clean & Jerk + [ ] Technique / Light [ ] Strength + Derivatives [ ] Test Day [ ] Rest
Freshness (1-10): ______
Snatch
Top weight: ______ Reps: ______ Quality (1-10): ______
Clean & Jerk
Top weight: ______ Reps: ______ Quality (1-10): ______
Squat Work
Back squat: ______ Front squat: ______
Pulls
Snatch pull: ______ Clean pull: ______
Technique Focus
Today’s focus: ______________________
Video notes: ______________________
Notes
Weekly Reflection (Every Sunday)
Week of: ______________________
Sessions completed: ______ / 4
1. Best snatch this week: ______ Quality: ______
2. Best clean & jerk this week: ______ Quality: ______
3. Average freshness before sessions: ______
4. Any technique issues that persisted?
5. Bar path issue? [ ] None [ ] Forward drift [ ] Behind [ ] Off-balance split
6. One adjustment for next week:
Test Day (Weeks 1, 5, and 12)
Date: ______________________
Bodyweight: ______
Warm-up completed: [ ] Yes
| Lift | Weight | Made/Missed | Notes |
|---|---|---|---|
| Snatch | |||
| Clean & Jerk 1RM | |||
| Power Clean 1RM (optional) | |||
| Power Snatch 1RM (optional) | |||
| Back Squat 1RM (optional) | |||
| Front Squat 1RM (optional) | |||
| Vertical Jump |
Change from previous test:
| Lift | Prior | Current | Change |
|---|---|---|---|
| Snatch | |||
| Clean & Jerk | |||
| Vertical Jump |
Cycle Review (Week 12)
Cycle: ______
1. Snatch 1RM change: ______
2. Clean & Jerk 1RM change: ______
3. Bodyweight change: ______
4. Any injuries or nagging issues?
5. Ready for: [ ] Repeat block with new 1RMs [ ] Shift to strength focus [ ] Sport-specific prep [ ] Deload + reassess
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Olympic Lift Program README
- Power Clean (lift)
- Snatch (lift)
- Clean & Jerk (lift)
- Olympic Lift Derivatives (lift)
- Power (concept)