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Thursday May 23 2013
Comments (2)  |  Help  |  Programs  |  Exercises

Tamara jerk
  • Front Squat - 60%x4, 70%x4, 80%x4, 85% x 4 x 3
  • Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1) x 2
  • Clean Pull - 85% x 4 x 4
  • Good Morning - 4 x 8
3 sets; no rest:
10 Pull Ups
10 Dips

Questions? Get answers here or post in comments.
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Chris Ramsey 2013-05-23
When going for a max day at the end of a training cycle, what is the most efficient way to hit the max on each exercise. I'm usually drained after trying to hit the Snatch that I don't do as well with the C&J or Squat. What is the typical rest between attempts and how fast should you increase the weight as you warm up to the 3 max attempts on each exercise? Thanks.
Steve Pan 2013-05-27
Chris -

Take maybe 2-3 minutes between attempts as you work up.

Take some rest time between the snatch and the clean & jerk. I would rest maybe 5-10 minutes between finishing the snatch and going to the clean & jerk. Make sure you get a good warm up after resting.

When you are working up to your heavy single, take bigger jumps earlier and smaller once you get closer to your max.

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

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