Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Tuesday January 29 2013
Comments (2)  |  Help  |  Programs  |  Exercises

Jessica Snatch
  • Back Squat - heavy single
  • High-Hang Snatch - 5 x 2
  • Power Clean + Power Jerk = 5 x 2+1
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
10 KB Swings
10 2-Arm KB Presses

Questions? Get answers here or post in comments.
Print Friendly and PDF


2 Comments
Jess 2015-06-09
Hey! I apologize for not knowing this after reading about the program! 😁 for BS, Snatch and PC/PJ are these just moderate-to heavy weights? And if so do I just work up to this then do the reps? Thanks!
Steve Pan 2015-06-09
Jess -



It is a heavy single on both the squats and the back squats have back off sets. You can feel out the weight for the 3x3 after the back squat. For the high-hang snatch, power clean and power jerk you will have to feel out the weights for the rep range. I recommend reading the Help & Info section here for more information on the notation.
Name
Comment
Verify
 

Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

Workouts Menu

Workouts Home
Read This First!
Workouts Help & Info
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Text Only
Custom Program Design


Training Programs


View by Date





Advertise With Us
Subscribe to the Performance Menu Magazine