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Daily Training
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- Snatch - 90% x 1
- Clean & jerk - 90% x 1
- Front squat - 95% x 1 x 2
3 sets; no rest:
Sandbag bent row x 10
Sandbag halfmoon x 5/side
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- Power clean - 75% x 2 x 5
- Clean pull - 95% (of clean) x 3 x 3
- Snatch balance - max for day
3 sets:
A1. Ab wheel x 15
A2. Side bend x 10/side
Even if you’ve done your job in teaching your athletes not to spin and grind your barbells in the cradles of your squat racks, wearing of the bar’s knurling from repeated placement and removal from the rack is inevitable. Some gyms are fortunate enough to have a collection of beater bars that can be used for squatting, allowing the nicer bars to be used exclusively for the classic lifts. Most gyms are not so well equipped and have to use the same bars for just about everything. When you spend as much as $800 on a bar, the idea of the knurling being worn down in exactly the place your lifters are gripping it to snatch is not a pleasant one.
While we do have some beater bars in the gym, our lifters typically squat on the same bars they snatch and clean & jerk with. We are fully equipped with Werksan barbells and squat racks, neither of which are cheap. While I like the Werksan squat racks, I do have one complaint—the cradles are bare metal and not particularly forgiving against the bars. Recently I decided to actually do something about it instead of just cringing every time I watched an athlete rack a bar.
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- Snatch - 95% x 1
- Clean & jerk - 95% x 1
- Back squat - 90% x 1 x 5
3 sets:
A1. Good morning x 5
A2. Hanging leg raise x 15
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- Power snatch - 75% x 2 x 5
- Jerk - 75% x 2 x 5
- Snatch pull - 95% (of snatch) x 3 x 3
7 sets; no rest:
3 KB snatch
3 KB push press
3 KB overhead lunge
Complete the series of 3 exercises on each arm, then repeat the series on the other arm. This constitutes 1 set.
Week 3
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Rest
"Does this stuff help? If you can snatch 110 kilos, are you gaining anything by snatching set after set with 70 kilos? Or are you wasting your time when you should be doing a quick warm-up set with 70 kilos before you build up to something closer to 105-110 on a daily basis and attacking it? Let me throw out a few comments on this. If anybody disagrees with any of these comments, that’s fine. Unlike a lot of other American weightlifting coaches, I don’t think I’m the only one with the answers."
From Light Weight for Speed & Precision by Matt Foreman, Performance Menu Issue 66
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- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Pause back squat (3 sec pause in bottom) - 2RM
- Stiff-legged DL - 3 x 6
Circuit: Perform as many reps of each exercise as you can until you start to lose pace and slow down, and immediately switch to the next exercise. You should come nowhere near failure on a rep. Work through the following exercises for a total of 5 minutes:
- Push-up
- Pull-up
- Squat jump
Jerk Dip Depth: How far an athlete dips for the jerk will depend on a few things: namely, how the athlete is built and their primary athletic characteristic (i.e. speed vs strength), which largely determines their jerk style. A deeper dip will better suit very strong athletes and will be slower, relying more on raw strength to drive the bar up; a shallower dip must be very quick and will rely more on elasticity at the bottom, as well as the whip of the barbell. In either case, the athlete must control the position and stay tightly connected to the bar.
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Rest
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