Develop your Olympic lifting technique with a structured program you follow independently in the lifting area. The focus is on refining the snatch and clean and jerk, building explosive power, and progressing safely over time.
3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar 1 High Hang Muscle Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* Day 1 – Snatch A.] Snatch 3 x 1 @ 75% *Rest 2 min between sets* B.] Snatch Pull 3 x 3 @ […]
Day 1 [Snatch] General Warm Up 3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar 1 High Hang Muscle Snatch 1 Tall Power Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* A.] Snatch 4 sets 3 Reps @ 70 – 75% *Rest 2 – 3 […]
Day 1 [Snatch] General Warm Up 3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar 1 High Hang Muscle Snatch 1 Tall Power Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* A.] Snatch 4 sets 3 Reps @ 65 – 70% *Rest 2 – 3 […]
Day 1 [Snatch] General Warm Up 3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar 1 High Hang Muscle Snatch 1 Tall Power Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* A.] Snatch 3 sets 3 Reps @ 65 – 70% *Rest 2 – 3 […]
Day 1 [Snatch] General Warm Up 3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar 1 High Hang Muscle Snatch 1 Tall Power Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* A.] Snatch 3 sets 3 Reps @ 63 – 65% *Rest 2 – 3 […]
Day 1 [Snatch] General Warm Up 3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar 1 High Hang Muscle Snatch 1 Tall Power Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* A.] Snatch 2 sets 3 Reps @ 63 – 65% *Rest 2 – 3 […]
Day 1 [Snatch] General Warm Up 3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar 1 High Hang Muscle Snatch 1 Tall Power Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* A.] Snatch 2 sets 3 Reps @ 60% *Rest 2 – 3 min between […]
Day 1 [Snatch] General Warm Up 3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar 1 High Hang Muscle Snatch 1 Tall Power Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* A.] Snatch Balance [Ascending Weight] 5 x 3 @ 6 RPE *Rest 2 min […]
Day 1 [Snatch] General Warm Up 3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar 1 High Hang Muscle Snatch 1 Tall Power Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* A.] Hang Snatch [Mid Thigh] 70% x 3 x 4 *Rest 2 – 3 […]
Day 1 [Snatch] General Warm Up 3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar 1 High Hang Muscle Snatch 1 Tall Power Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* A.] Power Snatch 70% x 3 x 5 *Rest 2 – 3 min between […]
Day 1 [Snatch] General Warm Up 3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar 1 High Hang Muscle Snatch 1 Tall Power Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* A.] Snatch 78% x 4 x 2 *Rest 2 – 3 min between sets* […]
Day 1 [Snatch] General Warm Up 3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar 1 High Hang Muscle Snatch 1 Tall Power Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* A.] Power Snatch + Snatch 75% x 4 sets *Rest 2 – 3 min […]
