Olympic Lifting

JBLM CrossFit's Olympic weightlifting program will follow a 2 day a week format, one snatch focused day and one clean and jerk focused day. Unless receiving position is specified as being “power,” the receiving position will be in the squat position. If you are unsure of your max to base a percentage on, go by feel and work from there!

Week 1, day 1 (Snatch, 70%)

Warm up, empty PVC pipe:

Burgener warm up

Sots press

Pass through/dislocates

Power Snatch (Based off snatch max)

1x3 @ 60%

1x3 @ 65%

2x3 @ 70%

Complex: One Power Snatch + One Overhead Squat + One Full Snatch

3x1 @  60% of snatch

Snatch grip high pull (percentages based off snatch max)

1x5 @ 90%

1x5 @ 95%

2x5 @ 100%

Week 1, day 2 (Clean and jerk, 70%)

Warm up:

Burgener

3 Rounds at own pace, empty BB:

10 Front Squat

10 Rainbow Press

10 Split jerks, focus on technique

Power Clean (Based off clean max)

1x3 @ 60%

1x3 @ 65%

2x3 @ 70%

Split Jerk

1x3 @ 60%

1x3 @ 65%

2x3 @ 70%

Strict Press

3x10 @ 70%

Front Squat

3x10 @ 70%

Strict Pull up (weight if possible)

3x10

Week 2, day 3 (Snatch, 75%)

Warm up, empty PVC pipe:

Burgener warm up

Sots press

Pass through/dislocates

2 position pause hang snatch (Pause for 2 seconds at mid thigh, pause for 2 seconds at hip crease, then pull)

1x3 @ 65%

2x3 @ 75%

Complex: Power snatch + snatch balance + overhead squat

3x1 @ 75% of snatch

Pendlay Row

3x10 as heavy as possible

Snatch grip high pull (

1X5 @ 95%

3x5 @ 100%

Week 2, day 4 (Clean and jerk, 75%)

Warm up:

Burgener

3 Rounds at own pace, empty BB:

10 Front Squat

10 Rainbow Press

10 Split jerks, focus on technique

Clean and jerk

1x3 @ 65%

1x3 @ 70%

1x3 @ 75%

Strict Press

3x10 @ 75%

Pause Front Squat (3 second descent, 3 second pause, explosive rise)

3x4 @ 75%

Turkish Get Up

3x4 each arm

Week 3, Day 5 (Snatch, 65%, deload week)

Warm up, empty PVC pipe:

Burgener warm up

Sots press

Pass through/dislocates

Snatch

1x3 @ 60%

3x3 @ 65%

Snatch Balance (Based off of snatch max)

1x3 @ 80%

1x3 @ 85%

1x3 @ 90%

Snatch Grip High Pull (Based off of snatch max)

1x5 @ 90%

1x5 @ 95%

2x5 @ 100%

Week 3, Day 6 (Clean and Jerk, 65%, deload week)

Warm up:

Burgener

3 Rounds at own pace, empty BB:

10 Front Squat

10 Rainbow Press

10 Split jerks, focus on technique

Clean and Jerk

1x3 @ 60%

3x3 @ 65%

Push Jerk

1x3 @ 60%

2x3 @ 65%

Back Squat

3x10 @ 70%

Romanian Deadlifts

3x10

Strict Pull up

3x10

Week 4, Day 7 (Snatch, 80%)

Warm up, empty PVC pipe:

Burgener warm up

Sots press

Pass through/dislocates

Snatch

1x3 @ 65%

1x3 @ 75%

3x3 @ 80%

2 position Pause Snatch (Pause 2 seconds at below knee, mid thigh, then pull)

3x3 @ 70%

Snatch Grip high pull

1x5 @ 95%

1x5 @ 100%

2x5 @ 105%

Week 4, Day 8 (Clean and jerk, 80%)

Warm up:

Burgener

3 Rounds at own pace, empty BB:

10 Front Squat

10 Rainbow Press

10 Split jerks, focus on technique

Clean and Jerk

1x3 @ 65%

1x3 @ 75%

1x3 @ 80%

Complex: Clean + Push Jerk + Hang Power Clean

3x1 @ 70%

Thruster

4x6 as heavy as possible

Pendlay Row

4x8 as heavy as possible