Olympic Weightlifting Skills

Back to see Coach Chris after a layoff since about a week before Christmas.  His first words were something to the effect of, “We’re going to start back near ground zero”.


Drop Snatch Press Behind the neck 5 x 3

Snatch Balance 3 x 4

Hang Snatch Drop + Overhead Squat 5 x 5

Transitional Deadlifts from a box (mid calf to mid thigh) 5 x 5

Good Mornings 5 x 3

I need to continue to work on flexibility in my ankles for better positioning in the bottom of the squat.  Also, to work on explosive “recruitment”, it was suggested I start working on “jumping” back squats with about 60% of 1 rep maximum, working on explosive jump up and speed of repetition. (approx 8 reps in 10 seconds).  Sucks getting old, and I’m not sure how much improvement I can make in this area.


Olympic Lifting Skills

Warmup of air squats with proper back and shin positioning, focusing on the low snatch position that I have difficulty getting into due to low flexibility

shoulder presses with PVC pipe,

Behind the back presses with PVC pipe.


Hang Power Snatches 3 x 6 (focus was on leg drive and bar path)

Back Squats with strict upright back positioning and vertical bar path… some of my best squats coach has seen to date.

Transitional Deadlifts from just below the knee to just above the knee to focus on straightline bar path and getting my knees out of the way.

Good Mornings for hamstring tension and strict back positioning.

Olympic Lifting Skills

Warmup at Home:
Row 250m x 4 with 30 second rest intervals

Myofacial release with Foam Roller

Warmup at Gym:

With PVC bar:
Jump Shrugs x 5 x 3
Muscle Snatches x 3 x 3
Overhead Squats x 5 x 3
Behind the neck press x 5 x 3

With Empty Bar:
Snatch Grip Behind the neck Press x 10
Back Squat x 10 (focus on upright back/chest position)
Upright Row x 10 (Elbows stay over wrists)
Bent Over Row x 10

Hang Power Snatch 6 x 3; 30kg, 35kg, 40kg, 40kg, 45kg (99#)
Back Squat 10 x 3, 60kg(132#) (upright back position)
Transitional Deadlifts 5 x 3,  40kg(88#) (ended up with nice bloody shins… lol)
Good Morning 8 x 2, 30kg

Satisfying night of lifting.

Attacked the Foam Roller when I got home for more Myofacial release.

Cycling, Rowing, and Olympic Lifting Skills

Tues AM:
Warmup on the the cycling trainer 10 minutes.

6 minute Hi-Cadence Intervals with easy gear
100-110 RPM maintenance/cooldown pace
120-125 RPM medium pace (1 minute)
165-170 RPM anaerobic pace (5-10 seconds)
Repeated interval twice

My bike was vibrating the floor in the condo and the lamps were bouncing on the end tables. Glad nothing fell off and broke!! LOL

I’ve never pedaled that high of a cadence, but it sure made the 100-120 rpm range seem a lot easier and smoother. Curious to see how much of this will translate to the road next time out.

Tues PM:
warmup: 250m row x 4 with 30 sec rest intervals

Back Squats with focus on good supported upright back positioning.

Behind the neck press with Snatch Grip, Overhead Squat, Good Morning (this sequence x 5)

Transitional Deadlifts (between shins and middle of thigh) 110# x 5 x 3

Bent Over Rows (50# x 5 x 3)

All exercises were with special focus on back position… good strong tight core.

Cycling, Rowing, and Weightlifting Skills


Cycling 15 minutes; Easy pace (10.5mph)

250 Row x 4 with 30 sec rest intervals


Each of the following, one at a time in sequence as one set.  Each set with increasing weight from PVC bar to 40kg
Snatch Balance
Drop Snatch
Overhead Squat
Good Morning

Repeat each sequence with increasing weight up to 65kg
Back Squat x3, Good morning x3

Shrug Cleans (x5)  focusing on elbow speed, bar path, and back positioning.  5 Sets with increasing weight to 35 kg.
Only had one hour, so coach kept the workout short and sweet!

Snatch Lifting and Cycling Race DVD

Went to Olympic Lifting without warming up first… bad move… started straining my knees…. gave up… spent time on a recumbent bike… and went back at… much better…. too old to NOT warmup at home prior to the gym…. need lots of time… now I’m feeling like spending time on the bike just spinning…

Snatch Balance
Snatch Drop
Overhead Squat
Good Morning

Barbell Row (emphasis on tight back)

Romanian Deadlift

After Dinner…. Cycling at Home to Workout DVD:
Warmup 15 minutes
Race Pace 10 minutes (blew up after 10 minutes)
Cooldown for 7 minutes
Total Time: 32 minutes;  7.74 miles; 14.5mph ave; 28mph max

Olympic Lifting

Snatch Balance
Drop Snatch
Overhead Squat

Snatch Footwork

Good Mornings

Snatch Deadlift on 2 boxes above knees
Snatch Deadlift on 1 Box below knees

Working Basic Oly Positions

Tonight we focused on achieving basic positions.  We still need lots of remedial work… lol!

Footwork and controlling the width of our feet in the squat.

Snatch Balance
Snatch Drop
Overhead Squat

Snatch Deadlift with heavy focus on back and chest positioning

Clean Deadlift

The Deadlifts were done from progressively lower boxes to work into lower positions.

Good Mornings