Snatch deadlift to 1 inch off floor + snatch (2+1)x 5 sets.
*Deadlift to one inch off the floor, place bar back down. Deadlift again to one inch off the floor and then go straight into your snatch from there.
Clean deadlift to mid knee + clean + jerk : (1+1+1)x 4. Place bar back down after the deadlift to the knee.
Box squats: 5,3,1,5,3,1,10,10. try and get heavier than last week.
In between box squat sets do deadbug holds for 45 seconds and 10 ring push ups or regular push ups.
Push Press: 4×4
Push Jerk: 3×3
Clean Pull + Power Clean + Dip + Pause Split Jerk (pause in split for 3 seconds): (3+3+3) x 1, (2+1+2) x 2, (1+1+1) x 3
Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 4×4
Barbell Back Rack Walking Lunges: 3×20 steps
Perform 25 Weighted Sit ups in between sets.
Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 5
High Hang Jump And Shrug + High Hang Power Snatch to 4” (1+1)x3x3
(We’re practicing firing our legs properly with the jump and shrug and then replicating that sensation on the power snatch)
Power Snatch from Mid Knee (start from the floor, not from the top down) + OHS: (1+1) x 3 x 3 sets.
(We power snatch work on really FINISHING!)
Snatch from Mid Knee: 4×2
(Use that same finish that you had on the power movements in the snatch)
In The Hole Front Squat: 5×3. On the last rep, have a 10 second descent when re racking the weight.
Snatch: Build to a heavy single for the day
Clean and jerk: Build to a heavy single for the day
Zotts Press: 4×3
Pause Snatch Balance: 5×3 (pause for 3 seconds at the bottom)
Rack Jerk or Jerk Off Blocks: 3×3,2×2,3×1. Build to a heavy
Sumo Deadlift with no shoes: 3×10
Strict Toes to Bar x 25 total
To be a moderately average olympic weightlifter, you must first establish how much awareness you have of your body and the barbell and where they are in space.
Moving weight efficiently all begins with understanding that when we jump that barbell through a range of motion and create momentum on it, the barbell will travel to different heights…depending on how much weight is on it.
Whatever height it travels to (light weight travels higher, heavier weight rises a lot less), we MUST MEET IT WHERE IT IS.
We cannot jump a light weight up and then dive to the bottom of our squat! If we do, the bar crashes on us. And we cannot jump a heavy weight up and expect to receive it high! It ain’t gonna happen!
We must jump the bar up, and then keep tension on it through pulling ourselves down and around. We then meet it where it is and ride it down in one fluid motion.
To practice this concept, we like to prescribe a the drill of snatching to a 2” position, 6” position and then into a full snatch. This will help you accomplish meeting the bar at different levels.
Push Press: 3×5
Power Clean + Dip + Pause Split Jerk (pause in split for 3 seconds): (3+3+3) x 2, (2+1+2) x 3, (1+1+1) x 3
Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 5×3
Cycle- Emphasis- Build Leg capacity in as many different ways possible!
- Muscle Snatch x 5
- High Hang Jump And Shrug x 5
*Use Straps on the high hang jump and shrug and jump as high as possible. Feel your legs drive hard against the ground
High Hang Power Snatch to 2” squat + OHS: (1+1) x 3 x 2 sets.
*one power snatch, one OHS, three times for two sets. Do not stand after you receive the power snatch. Pause and then immediately go down into your OHS.
High Hang Power Snatch to 6” (parallel)+ OHS: (1+1) x 2×2
High Hang Snatch: 3×3
Pause Position Front Squats (full, parallel, 1 inch below parallel, quarter squat, full): 3 sets.
*You will go down into a full squat, come back up to parallel, lower yourself down to right below parallel, go back up to a quarter squat, go back down and finish with a full squat. These will be light!
Front Squat: 3×3