This is a 6-week weightlifting technique program with 3 sessions per week, that you can add to any other fitness or strength program. Intensities don´t really matter in this program. There will be 2 longer intro videos about the technique model, that I follow for the Snatch and C&J. I will give you some input what key aspects I´m looking for in the lifts. Just to be clear from the beginning, there is no ideal technique model for the Olympic lifts. Technique is dependent on the anthropometric characteristics and physical abilities of an athlete, but there are key aspects and principles that apply to the average athlete! I want to show you in this program how to self-assess your lifts and work on technique when you are on your own. The structure is pretty simple and you will get 6 weeks of technique drills to work on your positioning and the main technical aspects. All you need is a barbell and plates, a phone to record yourself and some motivation to actually improve your technique. The program does not replace an actual coach and is not aimed for bloody beginners, but it should give you some more competence to understand the lifts and how to work on your technique yourself.
A
Snatch (L)
For Completion
B
Clean & Jerk (L)
For Completion
A
Drop Snatch (L)
4, 4, 3, 3 @ 30, 40, 50, 50 %
B
Hang Clean Pulls (Pos. 2, 3)
4 x 4 @ 40, 45, 50, 55 %
C
Paused Push Press
3 x 4 @ 40, 45, 50 %
A
Hang Snatch Pull (Pos. 2,3)
4 x 4 @ 40, 45, 45, 50 %
B
Hang Power Clean (Pos. 3)
4 x 3 @ 40, 40, 45, 50 %
C
Split Press (L)
3 x 6 @ 30 %
A
Hang Power Snatch (Pos. 3)
3 x 4 @ 40 %
B
Paused Clean Pulls (Pos. 1,2,3,+)
4 x 3 @ 50 %
C
Behind the Neck Push Jerk + Split Jerk
3 x 4 @ 30 %
Elisabeth is a qualified weightlifting and strength & conditioning coach. She has a Sports Science degree and currently completing a MSc program in Sport Coaching. From 2017-2020 she worked full-time for German Weightlifting and is licensed for "Weightlifting High-Performance" by the German Olympic Sports Confederation (DOSB A-Licence). She has worked with rugby, basketball, soccer and cycling.
Technique is key. Let´s work on the Snatch and C&J because it´s pretty dope to lift heavy things overhead!
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