Olympic Weightlifting

Snatch Balance   /2×5 2 sec pause in bottom 3 Pos Snatch    75%/1×6 Front Squat     X/4×4 RDL X/5×4

Clean & Jerk 80%/2×10 Clean Pull 100%/3×5 Push Press /5×3 GHR /12×2, Plate Abs (150)

Snatch Work to 2RM Clean & Jerk Work to 2RM X/3×5

Clean From blocks below   75%/3×3 Jerk From Blocks or Rack  75%/3×3 *The following should be performed as a superset Walking Lunge X/8×3 Strict Toe To... Read More

Wednesday Snatch Balance   /2×5 3 Pos Snatch    75%/2×3 Front Squat     X/4×3 RDL X/5×3, Bodyweight Abs (100)

Tuesday Clean & Jerk 80%/2×8 Clean Pull 100%/3×5 Push Press /5×3 GHR /12×2, Plate Abs (150)

Muscle Snatch 60%/3×4 Snatch 80%/2×8 Back Squat X/4×3 Hyper /12×2, GHSU/12×2

Snatch Work to Heavy Double Clean & Jerk Work to Heavy Double Back Squat (3 Sec Pause) X/3×5

Clean Pull+Clean+Jerk 70%/(2+2+1)x3, 75%/(1+2+1)x4 Clean From Blocks (Knee) Work to Heavy Double Snatch Pull from Riser 90%/3×5

Snatch Balance Work to Heavy Double Snatch High Pull + Snatch 70%/(2+1)x3, 75%/(1+2)x4 Front Squat Work up to heavy triple then 70% for max reps