Stop jerkin' around and learn to snatch already, will ya.
The coach's life is likely not an easy one!
Okay, okay, enough and get to the lifting layout . . .
That's it, that's all?
No, wait . . .
2018, 101 minutes.
If viewed as a boxing movie it will disappoint.
If viewed as a psychological drama it will reward.
YES!
We are lost and broken into parts
longing to be one in darkness
again
fearing an end, we cling to ruts
dug intently, realizing too late
the folly*
*insert rimshot here
ENOUGH!
This 12-week program has been specifically designed to develop your technical competency, along with increasing your confidence in the snatch, and clean & jerk.
Weeks 1 to 8 are designed to break down each phase of the lifts allowing you to focus on each one individually. You may notice there aren't any percentages or weights assigned to each movement. Use the weight selection chart to determine how much weight to use for each movement.
Remember, the first few weeks are designed to increase your technical mastery and not your strength. FOCUS on the MOVEMENT!
Weeks 9 to 12 will incorporate multiple phases into one movement in order to gain confidence and experience in the full lifts. You will be given the opportunity to work up to maximum on a few of the movements. Feel free to test your ability, but stay within the boundaries of developing technical mastery.
THE PROGRAM
Warmup sets are not listed. For all exercises perform 2-3 warmup sets or more with lighter weights before moving on to the prescribed work sets. The warmup sets should not be more than 2-3 reps per set.
You can do less warmup sets if you feel you do not need to do them because the movements are similar. For example, if you go from snatches to snatch pull you do not need to do another 2-3 warmup sets of snatch pull after the snatch. Just go right into the work sets of the snatch pull.
Selecting the proper weight for the "work sets" is going to depend upon your individual lifting history and how strong you feel that day. The table below gives an upper limit of the amount of weight you should be using for the exercises in the program. This is not set in stone, it is simply a guideline. If the weight is unmanageable, then you will need to further reduce the loads.
For all drills, use only an empty barbell to start.
If the weight is easy to lift and your technique is very consistent, then feel free to move into the next category of weight selection. If the resistance is too high and the lifts are too difficult with the selected poundage then move to the lower category or reduce the weight on the bar.
As a general guideline for weight selection you should be able to perform 2 more quality reps per set with the working weights on all Snatch, Clean & Jerk, and Squat/Pulling exercises.
The main goal for the first eight weeks is to learn and practice the different phases of the lifts. Remember that position, timing, rhythm, and technique are the main goals. Strength is not our main priority during this block. Use enough weight to give you some resistance but not so much that you are compromising the quality of your technique.
For the first four weeks of the program our main goal is to practice the lifts as full movements.
to be continued . . .
not much of a cliffhanger here
other than the blindfolded poetic stabbing.
Enjoy Your Lifting!
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