I did Olympic weightlifting for 4 months with dream of becoming a competitive lifter but unfortunately had to move out of town and here I don't have access to any coach or even a proper gym for that matter. After 8 months of getting frustrated & sitting idle, I started StrongLifts 5x5 and following standard program:
Workout A: Squat, Bench Press, Barbell Row
Workout B: Squat, Overhead Press, Deadlift,
Training 3 days a week with a linear progression of 2.5kg and switching between A/B/A and B/A/B workouts every week.
I'll get back to my town and thus to Olympic Lifting in an year or so. Currently I'm 1 month into StrongLifts 5x5 and squatting body-weight (60kgs).
In this program, Deadlift takes care of lifting weight off the ground to knee level. Over Head press takes care of lifting weight from shoulder to over-head. What I think lacks, and even miss, in this program is lifting weight from knee-level to chest level (or even over-head) which is key component of Olympic lifting. Power Clean or Snatch or Clean and Press integrates all 3 segments of lifting into one good compound exercise with long range of motion. How can I integrate any of such exercises into this program?
To be quite honest I am really missing the rigor of training I had under coach. We used to train everyday, both morning & evening. Working just 3 days a week and that too 3 exercises per workout, seems quite lazy to me. Can I add any other exercises which will help me further in my Olympic lifting?