Olympic Lifting Focus: For QUALITY
Warm up
A. Suggested clean and jerk warm up (VIDEO)
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans + 3 strict presses
A3. 3 tempo front squats, tempo 53X1+ 3 push presses
A4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders + 3 push jerks
A6. 3 hang (squat) cleans + 3 split jerks
– You can break it into sets as needed. Complete the whole thing 2 – 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top
Main set
A. Clean + Hang clean (knee) – (12 to 15) x (1+1) @ 65+%, go every 60-75s
B. Power snatch – 9/9/9 reps TnG, 7/7 reps DnG @ AHAFA, rest 2m between sets
Olympic Weightlifting Session: For QUALITY
8 sets:
@65% of 1RM Squat Snatch
1 Snatch High Pull
1 Power Snatch
1 Full Snatch
No responses yet