OtherWeightliftingBenchmark
Olympic Weightlifting Total
1-1-1
Weightlifting
Solo
Workout Details
Other
1Snatch
1Clean-and-Jerk
Coaching Tips
Strategy
- 1Focus on form over weight; ensure a solid lift before increasing the load.
- 2For the snatch, optimize your timing on the pull to ensure a smooth transition into the overhead position.
- 3When transitioning from snatch to clean-and-jerk, take a brief moment to reset for best performance.
- 4Practice engaging your core during both lifts to maintain stability.
- 5Keep your feet flat to the ground during the clean to enhance power generation.
Safety Considerations
Technical Focus
Maintain a neutral spine throughout the lift.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Row or Bike - 2-3 min
Mobility:
- 5-10 per arm Shoulder Rotations
- 5-10 per leg Hip Flexor Stretch
- 5-10 per wrist Wrist Stretch
Activation:
2 rounds- 5 Empty Barbell Snatch
- 5 Empty Barbell Clean-and-Jerk
Scaling Options
Intermediate
Reduce weight to approximately 20% less than RX.
- 1
snatch
N/A
Weight: 135/95 lbs (61/43 kg)
- 2
clean and jerk
N/A
Weight: 135/95 lbs (61/43 kg)
Scaled
Reduce weight to approximately 40% less than RX.
- 1
snatch
Use a light-weight training bar.
Weight: 85/55 lbs (39/25 kg)
- 2
clean and jerk
Use a light-weight training bar.
Weight: 85/55 lbs (39/25 kg)