I could put snatch/cleans day on back day, but I don’t. Instead, its on my deadlift day. However, I am interested in what you do on snatch day.
5x3 1 armed snatches
5x5 deads
is that enough? who knows
thanks for your input
I have no actual training in Olympic weightlifting. So what I do on a day that I practice snatches are:
snatches from the hang
power snatches
overhead squats
snatch grip deadlifts
snatch high and low pulls
-ton
When I competed in Olympic lifting with some friends (97-98, 2000), a typical “snatch” day would look like this:
Power snatch 5 x 3 or 5/5/3/3/2/2/1/1
Overhead squats or snatch balance 5 x 5
Snatch pulls 3-5 x 5
Back squats 3-5 x 5
Accessory/supplemental work: 2-3 sets of 8-12 reps for abs.
Our “clean” day typically looked like this:
Power clean 5 x 3 or 5/4/3/2/2/1/1/1
Clean pulls 5 x 5
Front squats 5 x 5
Accessory/supplemental work: 2-3 sets of 8-12 reps for shoulders, calves or abs.
And our “jerk” day typically looked like this:
Power/Split Jerks 5 x 5
Push presses 3 x 5
Deadlifts 5 x 5
Bench presses 5 x 5
Accessory/supplemental work: 2-3 sets of 8-12 reps for arms, shoulders or abs.
Dan John has posted numerous articles that have listed very similar workouts for those who compete in Olympic lifting. I think his most recent article had a workout similar to one of the above, and it was spot on for what we used to do.
what mobility drills and warmup do you do for snatches?
Warm-ups and mobility drills included overhead squats with the bar (no additional weight), as well as snatch balances and shrugs while holding the bar in the overhead squat position (snatch grip).
After a few sets of that, we’d slowly add weight and begin with the power snatches (or full snatches depending on how close we were to a meet). So we would start with the bar, then add a few kilos every set for warmups with five reps until we got to our working weights. Then we did as I posted previously.