Olympic Weightlifting Skills


10 minute Row: 1820 meters (I covered the monitor and just rowed until the timer went off so that I wouldn’t get competitive… lol)


Behind the Neck Press, Snatch Grip 5 x 3

Overhead Squat 7 x 5

Front Squat 7 x 5 (Coach is drilling me hard on upright back positioning in the Front Squat and Overhead Squat)

Hang Power Snatch 4 x 5

Hang Power Clean 4 x 1 (Back had taken too much pounding and I was out of gas after the Front Squats, so I called it a night).

Penny went on to finish 3 more sets of the Power Cleans and then a couple of sets of Romanian Deadlifts.

Just didn’t have what it took to finish the workout, but what I was able to do, I stayed focused on and it felt good.

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 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.

Rowing and Snatch Lifting Practice


250m x 4 with 30 second rest intervals

5 minute Row: 1052m

Ankle/Achilles stretches

PVC Stretches


2 hours of Snatch Practice…. flexibility at the bottom of the lift is not my friend, and it may not be in time for the “practice meet” in Columbus 9 days away… but I’m going to push as if I can do it and see how close I can get!!

Overhead Squats and Snatch Practice

Warmup: (Used right shoulder wrap)

250m Row with 30 seconds rest (Repeat 4 times)
PVC bar stretches (belly button to overhead to small of back and return)
Overhead Squats with the PVC bar
Hang Shrugs


I haven’t had the opportunity to work on the explosive snatch move since biking accident, so tonight was a slow re-introduction)

Hang Power Snatch (starting position above the knees and finishing with very little squat)
PVC bar (x3)
25# (x3) (video review)
25# (x3) (video review)
25# (x3) (video review)
35# (x3) (video review)
35# (x3) (video review)
45# (x3) (video review)
45# (x3) (video review)
75# (x3) (video review)

45# Overhead Squat (x5)
75# Overhead Squat (x5)

After comparing video from earlier in the summer, I was pleased with the evolution of my back position (curve), and motion of the bar.

Olympic Lifting Skills

First night back to the Cincinnati Weightlifting Club since my MTB crash in early September.  It was almost like starting over…. not quite… but almost.

Focused first part on hip and ankle flexibility.  Leg swings, Lunges, Squat stretches, stretch bands.

From behind the neck:  Snatch Balance, Snatch Drop, then 3 Overhead Squats (OHS)

Snatch  bar Shrugs with the bar deep in the pocket, then Hang Snatches from the pocket

Snatch Workout and Associated Skills

Warmed up at home:

250m x 4 (30 sec rest)
1st leg: Focus on light wattage, stroke rate around 27 spm
2nd leg: Focus on higher wattage, stroke rate around 17 spm
3rd leg: Focus on “medium” wattage, stroke rate around 29 spm
4th leg: High wattage, stroke rate around 24 spm

At the Club:

Snatch Balance, Snatch Drop, Overhead Squat (performed one after another as a triplet) x 5

Snatch Footwork x10 (rise on toes in jumping position and drop and slide feet into squat position

Hang Snatch (starting above knees) x 3 x 5

Hang Snatch (starting below knees on one box) x 3 x 5

Romanian Deadlifts x 5 x 3

Even though weight was increased on most subsequent sets after the first one, the focus remained singularly on technique.  On some of the sets of Snatches at the end, it started to feel like I was starting to “get it”.  I hope to keep building on that.

Oly lifting Snatch Practice

Started off with Overhead Squats ?65 x 8 x 3.  I think the weight was around 65# and higher, but not sure.

Next thing was work on Hang Snatch.  Having trouble with my foot work, so we lightened the weight, and then kept hammering on the hang snatch, catching in as deep a squat as possible.  My shoulders were feeling really good tonight, so rather than moving on to other exercises, we kept cranking out sets of 8 until we were pretty tired from all the explosive moves.

Finished up with explosive Snatch Deadlifts from the “deep” squat-like starting position.  It wasn’t until my last rep that I finally got to the point where I got really good back arch with my a$$ really low on the start of the pull.

I was “plum-tuckered out” after about an hour of this, so we called it a night even though Chris had more things on the list that we could have worked on.  With the fatigue, didn’t figure anything else good could be gained tonight.

Great practice and starting to finally get a good feel for some of the Snatching movements!  Woohoo!!