Push Press: 5×2.
Push Jerk: Work up to a heavy single.
Clean Pull + Power Clean + Clean Pull + Clean (1+1+1+1) x 5 working sets.
Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 4×3. Heavy, but keep the speed on the bar.
KB Goblet Hold Step Ups x 20
KB Side Bends x 20 each side
High Hang Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 3
SN PP + Pause OHS+ OHS: (3+1+1) x5
Snatch Lift off to 1” off ground and hold for three seconds + Snatch (1+1) x 5 working sets (working sets means don’t count your warm ups as part of the 5 sets)
In between sets perform 5 tall box jumps to reinforce proper leg drive. (feel that same leg drive when you go to snatch)
Pause Front Squat + 1 1/4 FS + FS (1+1+1)x5
Snatch: Work up to a heavy single for the day
Clean and Jerk: Work up to a heavy single for the day
Front Squat: Work up to a heavy triple in five sets.
Zotts Press: 3×4
Pause Snatch Balance + OHS+ Snatch Balance: 5 x (1+1+1).
Rack Jerk or Jerk Off Blocks: 3,3,2,2,1,1,1. Build to a heavy
DB Bulgarian Split Squats: 3×10 each leg.
Russian Twists: 3×25. Slow and Controlled.
Snatch Push Press: 3×5
Snatch deadlift to 1 inch off floor + Snatch Deadlift To Mid Knee+ snatch (1+1+1)x 5 sets. Deadlift to one inch off the floor, place bar back down. Deadlift again to mid knee, then go back down one more time and snatch from the floor.
Pause Back Squat + Back Squat (2+1) x 5 sets. Pause for 3 seconds in the bottom.
In between box squat sets do deadbug holds for 30 seconds and a 45 second hand stand hold.
Push Press: 5,4,3,2,1
Push Jerk: 4×2
Clean Deadlift + Power Clean From Below The Knee + Dip + Jerk: (1+1+1+1) x 5
Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 3×3
Clean Pulls without Pause: 2×3
Goblet Hold Step Ups x 10 each leg
Perform 10 strict toes to bar in between sets
Fluidity and speed are crucial for the olympic lifts! But sometimes, because there is so much to think about… our attempt at being extremely technical, turns into a lift that is very mechanical and SLOW.
So, how can we have both? How can we ensure that we’re being technically proficient, while also being smooth and fast?
I have found that breaking things into numbers or steps is a great way to simplify what you want people to do. It gives them just a few points to think about, but not so many that they experience “paralysis by analysis”.
Here are my three go to “steps” or “numbers” or “positions” that I encourage all of my athletes to think about during their snatch and/ or clean and jerk.
Position #1: Triple Extension. Finish. Jump. Whatever you want to call it….This is the position that allows the barbell to elevate to it’s highest possible point. We want that barbell rising with speed and momentum…making it as weightless as possible.
AS IT IS RISING, we must move to position #2.
Position #2: It is at this very point that we either stay connected to barbell, or we disconnect from it. We either lose tension or create tension. When we lose tension, we end up diving to the bottom of our squat or dropping under the bar and praying it ends up over head. When we CREATE tension, by cranking our elbows up and back and keeping our knuckles down, we end up PULLING ourselves into the position we want to go!
The position we want to go? Position #3@
Position #3: The barbell is stacked STRONG over our frontal plane. We are balanced and our hips are sitting in between in our heels with our lats and hands reaching up towards the ceiling. Thoughts of “breaking the bar” are running through our head so that we create internal torque.
Master these positions and, through segmentation, your lifts will become so much more efficient as a whole.
High Hang Muscle Snatch + Muscle Snatch+ Snatch Grip Behind The Neck Press (3+3+5)) x 5
High Hang Jump And Shrug + High Hang Power Snatch to 4” + High Hang Snatch (1+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 1 inch off the floor + OHS: (2+1) x 3 sets.
Snatch from 1 inch off floor: 3×2,3×1
In The Hole Front Squat: 3×3.
Front Squat: 3×3