Do This to Gain Consistency in Your Olympic Lifts

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Set a goal to snatch and clean & jerk once a week! This is as simple as it gets – yet it’s effective. 

You’d be surprised at the number of gyms who maybe only snatch or clean & jerk 1 time per month. I know we are also responsible for learning a bunch of other things in CrossFit, but, to help your weightlifting you have to see the lifts more often. 

Just by doing them consistently, you develop a better feel for the bar and that alone improves your lifting. You’ll also gather a better baseline for where your lifts are at and will be able to build upon technique work that you had the week before. 

Basic Progression for Snatch or Clean & Jerk

Here’s a basic progression you could lay out for both the snatch and clean & jerk to get you jump started. The goal here is just to get you started on doing both lifts once a week and to create some familiarity in the progression. Note: The prescribed percentages are based on your 1-rep max snatch or clean. You could also use perceived rate of exertion (PRE) in place of percentages.

Week 1:

Every 90 seconds, for 12 minutes (8 sets):

Snatch + Hang Snatch + Overhead Squat

(or Clean + Hang Clean + Front Squat)

Sets 1-3 = @ 65%

Sets 4-6 = @ 70%

Sets 7-8 = @ 75%

Week 2:

Every 90 seconds, for 12 minutes (8 sets):

Snatch + Hang Snatch + Overhead Squat

(or Clean + Hang Clean + Front Squat)

Sets 1-3 = @ 70%

Sets 4-6 = @ 75%

Sets 7-8 = @ 80%

Week 3:

Every 2 minutes, for 16 minutes (8 sets):

Snatch + Overhead Squat

(or Clean + Front Squat)

Sest 1-3 = @ 75%

Sets 4-6 = @ 80%

Sets 7-8 = @ 85%

Week 4:

Every 2 minutes, for 14 minutes (7 sets):

Snatch x 1 rep @ 80-90% (Start at 80% and work up across the sets)

(or Clean)

Invictus Weightlifting Program

Want to get even more touches on the bar each week? The Invictus 3-Day Weightlifting Program is a supplemental program that allows you to get more technique practice and touches on the Oly lifts each week while you continue to follow a traditional training program. Plus, you get unlimited feedback from Coach Jared Enderton! Join today!

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