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 -Cleans


Hang Power Cleans 3 x 7 (40kg, 45kg, 55kg, 55kg, 60kg, 55kg, 55kg)

My Cleans lacked explosion, so coach transitioned me to Back Squats with a twist… fast, explosive reps.

Back Squats
55kg x 5 (first rep slow, 4 reps explosive) 2 minute rest and repeat sets 3 times
55kg x 6 (first rep slow, 5 reps explosive)

Transitional Deadlifts 55kg x 6 x 4 (just below knee to just above the knee)

I was dead tired at the end… lots of heavy central nervous system load for me…. all that explosive work left me wiped out.

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.

Olympic Lifting Skills


At Home:
Cycling with the bike on the trainer: 15 minutes

At the Gym:
Overhead Squat x 5
Good Morning x 5
Behind the neck press x 5
Back Squat x 5

Back Squat 55kg x 5; 65kg x 5; 75kg x 5
Kanga Squat (combination of Good Morning then an A$$T0Ground Squat) x 8 x 3
Power Snatches x 3 x 5
Transitional Deadlift (Mid Shin to Mid thigh) x 5 x 5

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.