Drop Snatch and Overhead Squat Practice


250m Row
10 GHD Situps
10 GHD Back Extensions
10 Incline Pushups
10 Chinups (Black Band)
10 Air Squats
250m Row


Snatch Drop
35# x 3 x 2

Snatch Drop + 3 Overhead Squats
35# x 2 (e.g. 2 Snatch Drops and 6 OHS)
45# x 2
55# x 2

Snatch Drop + 1 Overhead Squat
65# x 2
(on the third attempt I wasn’t focusing nor tight, so the weight started falling forward.  Instead of dropping it, I caught it and “muscled” it down… resulted in mild shoulder strain… brain fart… I’m an idiot… stopped the barbell workout at that point)

500m Row 1:51


Olympic Weightlifting Skills


5 minute Row: 866 meters

Kettlebell Windmill 3/side, 10# (great job of loosening tight shoulders)


Behind the Neck Press, Snatch Grip 5 x 3

Overhead Squat 5 x 5

Snatch Balance 3 x 2

Drop Snatch 3 x 2

High Hang Snatch 3 x 5 (Bar at waist, approx 1/4 dip and drive)

Hang Power Snatch 2 x 5 (lower bar to just above knees) + 2 Overhead Squats per set

Focus mostly on explosive jump to elevate the bar overhead.

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 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

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